Good Morning
The hinge with the bar on your back — humbling weights, enormous posterior payoff.
Hamstrings, Glutes, Lower BackBarbellAdvanced
Setup
- Bar on upper traps like a squat, feet hip-width.
- Soft knees, big brace — this lift punishes casual setups.
How To Do It
- Push hips straight back, torso tipping toward parallel.
- Stop when hamstrings say stop — no spine rounding, ever.
- Drive hips forward to stand tall.
Breathing
Brace at the top, exhale coming up.
Common Mistakes
- Going heavy early — start embarrassingly light; this isn't a squat.
- Bending the knees more as you tip — that's a squat morning; keep the hinge.
Coach Sam's cue: Bow like royalty — back flat, hips back.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.