Toolbox Aid

May 22nd, 2023 6:10 PM Mr. Q Categories: Barbell

Type:

Equipment:

Barbell good morning is a compound exercise that primarily targets the muscles of the lower back and hamstrings. It involves bending forward at the hips while keeping a straight back, mimicking the movement of bowing or bending forward to pick up an object.

Possible Stretches to do prior to exercise:

• Hamstring stretches
• Lower back stretches
• Standing forward fold

Warmups to do prior to exercise:

• Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
• Do some dynamic stretches for the lower body, such as leg swings or bodyweight squats.

How to select the proper weight: Choose a weight that allows you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. The weight should provide enough resistance to challenge your lower back and hamstrings without compromising your posture or risking injury.

Proper form:

1. Start by standing upright with your feet shoulder-width apart and the barbell resting on your upper back, across your trapezius muscles.
2. Engage your core, keep your chest up, and maintain a slight bend in your knees.
3. Inhale and brace your core. Slowly hinge forward at the hips, pushing your glutes back and lowering your upper body until it’s almost parallel to the floor.
4. Keep your back straight throughout the movement, maintaining a neutral spine.
5. Pause briefly at the bottom of the movement, feeling the stretch in your hamstrings and tension in your lower back.
6. Exhale and push through your heels to return to the starting position, extending your hips and standing back up.
7. Repeat the movement for the prescribed number of reps.

How to reduce the difficulty: To make the exercise easier, you can:

• Use a lighter weight or no weight at all, focusing on mastering the movement and maintaining proper form.
• Perform the exercise with bodyweight only, or use a broomstick or light resistance band to mimic the movement without added weight.
• Decrease the range of motion by not lowering your upper body as far, maintaining a shallower hinge at the hips.

How to increase difficulty: To make the exercise more challenging, you can:

• Increase the weight you’re using, either by adding more weight plates to the barbell or using a heavier barbell.
• Slow down the tempo of the movement, emphasizing the eccentric (lowering) phase and controlling the ascent.
• Perform the exercise on an unstable surface, such as a balance board or stability ball, to engage additional stabilizer muscles.

Reps:

• Beginner: 8-12 reps
• Intermediate: 12-15 reps
• Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes