Smith Machine Good Morning

Differentiation: Mechanics

This variation of a Back Extension is unique from other Back Extension exercises. Here is how: you use a Smith Machine. The Smith Machine allows you to focus less on balancing any weight, | (like you would need to do when performing a Good Morning with a loose Barbell on your shoulders) | and more on maximizing each contraction in your hamstrings | and Glutes. Using a Smith Machine also provides a level of safety, because safety stoppers are in place in case you fail with the bar.

Starting Position

To get into starting position, do this...

1) Locate a Smith Machine.

2) Set the safety stops at waist height.

3) Position the Smith Bar and swivel hooks at the correct height.

4) Load plates onto the Smith Bar.

5) Stand behind the Smith bar, roughly 18 inches behind bar. (This is needed to allow space to bend forward.) Position your body so you are centered in the machine.

6) Grasp the bar with your hands shoulder-width apart - with your palms facing forward.

7) Step under the bar and center it across the back of your neck, along the tops of your shoulders.

8) Place your feet hip-width apart.

9) Assume a slight and natural arch in your lower back.

10) Use your legs to push the bar up slightly.

11) Swivel the bar to release the bar's hooks off the Smith Machine's pegs.

12) ...use your hands to stabilize the balance of the bar.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight, inhale while bending from the hips

3) ...until your face is pointed toward the floor.

4) Hold this position for a count of one second.

5) Then, exhale while bending your waist in the opposite direction push the bar upward...

6) ...until it reached the starting position.

7) Squeeze your hamstrings while lifting the bar.

8) Repeat reps for a full set.

9) After completing your set, swivel the bar and rehook it on the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Keep a solid core. Compromising your core will limit the amount of work done by your hamstrings, and can cause injury.

Your back should be flat and not rounded. Be sure to never compromise the natural arch in your lower back.

Keep your head facing upward during the movement.

When moving back to the starting position, do not bend your legs. Only maintain a slight bend in your legs - just enough to keep from locking out.

Keep your feet stationary on the floor.

Gear Advice

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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