Standing Barbell Good Morning
Differentiation: Mechanics
This variation of a back extension is unique. Here is how: you use the added weight of the Olympic bar | to increase resistance in your lower back. The added weight |also forces you to engage your core to maintain balance. Engaging your core eventually increases the strength of your core.
Starting Position
To get into starting position, do this...
1) Stand inside the squat rack with your back to the bar.
2) Set the Olympic bar on the rack's pegs at just below shoulder height.
3) Load plates onto the Olympic Bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Step under the bar and center the bar across the back of your neck, along the tops of your shoulders,
6) ...along the tops of your shoulders,
7) Grasp the bar with your hands shoulder-width apart - with your palms facing forward.
8) Use your legs to push the bar upward. Then move the bar off of the rack and straighten your torso...
9) ...and use your hands to stabilize the balance of the bar.
10) Place your feet about shoulder-width apart.
11) Straighten your upper body.
12) Look straight ahead.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale while bending at the waist
3) ...until your torso is just about a 45 degree angle to the floor.
4) Hold this position for a count of one second.
5) Now exhale while reversing this movement
6) ...and returning your torso to the starting position.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
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 head facing upward during the movement.
Keep your feet stationary on the floor.
Your back should be flat and not rounded. Be sure to never compromise the natural arch in your lower back.
Keep a solid core. Compromising your core will limit the amount of work done by your hamstrings, and can cause injury.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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