Barbell Stiff Leg Good Morning

준비 자세

1. 01Set the bar across the upper back and grip it tightly, pulling the elbows down.
2. 02Step back from the rack with feet about hip width apart.
3. 03Set a very slight, fixed knee bend that will not change during the set.
4. 04Brace the trunk and set a neutral spine before the first rep.

수행

1. 01Push the hips straight back and let the torso tip forward.
2. 02Keep the bar over the mid-foot as the chest lowers.
3. 03Descend until the hamstrings stop the movement, usually near torso parallel.
4. 04Drive the hips forward and stand tall without hyperextending at the top.

체크포인트

• -Knees stay nearly straight so the hamstrings load through a long range.
• -Spine stays neutral from setup to lockout.
• -Hips travel backward, not just the shoulders tipping down.
• -A strong hamstring stretch, not lower-back strain, limits the depth.

흔한 실수

• -Rounding the lower back to chase extra depth.
• -Bending the knees progressively and turning it into a regular good morning.
• -Loading it like a squat; this movement punishes excess weight.
• -Losing the bar forward by letting it slide up the neck.