Barbell Seated Good Morning

Setup

1. 01Straddle a bench or box inside the rack and sit with feet planted wide and flat.
2. 02Unrack the bar onto the upper traps or a low bar position, gripping it tightly.
3. 03Sit tall with the chest up and the spine in neutral.
4. 04Set the safety pins just below your intended bottom position.

Execution

1. 01Take a breath and brace hard.
2. 02Hinge forward from the hips, letting the torso travel toward the thighs.
3. 03Stop when the torso approaches 45 degrees or when the back begins to want to round.
4. 04Extend back to upright by driving the chest up while keeping the spine rigid.

Checkpoints

• -Spine stays neutral through the full range.
• -The movement comes from the hips, not from spinal flexion.
• -Feet stay planted and the seat stays glued to the bench.
• -Bar stays locked in place on the back.

Common mistakes

• -Rounding the back to reach a deeper position.
• -Loading too heavy; this is a small-muscle accessory movement.
• -Bouncing out of the bottom position.
• -Losing the brace and letting the ribs flare on the way up.