Strengthen your lower back, glutes and hamstrings with this old-school exercise. We all know these are important muscle groups and why they should be strong not only for deadlifts, but your daily tasks that you perform day to day. So let us get down to business!
- Set a barbell at chest level in walk-in squat rack. Load the bar and attach weight clips to the ends.
- Step under the bar and settle yourself so the bar rests across your upper back. Wrap your thumbs around the bar.
- Press through your legs to a fully upright position and take a few steps back to clear the rack, giving yourself enough room to bend your torso forward 90 degrees.
- Set your feet hip-to-shoulder-width apart and bend your knees slightly.
- Take a deep breath. With your torso high and eyes straight ahead, start the movement by pushing your glutes back and bending forward at the waist.
- Descend until your torso is about parallel to the floor.
- Pause at the bottom, then contract your low back, glutes and hams to raise your torso back to the starting position.
- Keep your head position constant throughout the movement, avoiding the tendency to look in the mirror from the bottom position.
- Do 2-3 partial reps using a very light weight, going deeper each time, until you’re comfortable with the exercise.
- Keep your low back flat by tightening your abs.
- Keep the weight balanced across your shoulders to avoid waist rotation or undue stress on your spine. Try different bar positions to find the one most comfortable for you.
- Don’t bounce at the bottom of the movement. Come to a pronounced stop before reversing the motion.
- Squeeze your hamstrings and glutes at the top before beginning the next rep.
- If you have low-back problems, it’s best to avoid this lift.
The Lift Lowdown
When: Perform the good morning as the last exercise in your leg or back workout.
With: Do it with moves that hit glutes, hams or lower back, such as squats, leg curls and back extensions.
How: Do 2-3 sets of 12 controlled reps, resting at least 60 seconds between sets.