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Hanging Bar Good Morning

Hanging Bar Good Morning is an intermediate compound barbell powerlifting that mainly works your hamstrings, with help from your abs, glutes and lower back.

💪 Hamstrings🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Hanging Bar Good Morning: starting position
Starting position
Hanging Bar Good Morning: end position
End position

How to do the hanging bar good morning

  1. Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.
  2. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your traps. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
  3. Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight.
  4. Slowly lower the weight back to the starting position, where it is supported by the chains.

Muscles worked

Primary: HamstringsSecondary: AbsSecondary: GlutesSecondary: Lower back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Hanging Bar Good Morning alternatives

Exercises that train the same main muscle, including options with other equipment.

Good MorningBarbell · IntermediateGlute Ham RaiseMachine · IntermediateBand Good MorningBand · BeginnerSumo DeadliftBarbell · IntermediateGood Morning off PinsBarbell · IntermediateSumo Deadlift with BandsBarbell · Intermediate

FAQ

What muscles does the hanging bar good morning work?

It mainly works your hamstrings; your abs, glutes and lower back assist.

How many sets and reps of hanging bar good morning should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the hanging bar good morning good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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