Safety Bar Good Morning

Muscles worked

Setup

1. Set the safety squat bar in a rack at upper-chest height and load the desired weight.
2. Step under the bar, resting the padded yoke comfortably on your traps and shoulders, and grasp the handles firmly.
3. Step back from the rack into a shoulder-width stance with your toes pointed slightly outward.
4. Brace your core, pull the handles down to lock the bar against your back, and maintain a slight bend in the knees.

How to do it

1. Inhale deeply into your abdomen and hinge at the hips, pushing your glutes as far back as possible while keeping your shins vertical.
2. Lower your torso under control until it is nearly parallel to the floor or until you feel a maximum stretch in your hamstrings.
3. Exhale and drive your hips forward by contracting your glutes and hamstrings to return to a standing position.
4. Maintain a controlled 3-second eccentric phase and a powerful 1-second concentric phase.

Form checklist

• Keep your spine neutral; do not allow the bar to round your upper or lower back.
• Ensure the movement comes from the hips (hinge) rather than the knees (squat).
• Keep your head in a neutral position, looking at a point on the floor a few feet in front of you.
• Maintain tension in your lats by actively pulling the handles toward your ribcage.

Pro tips

• Think about 'pushing the wall away with your glutes' to ensure you are maximizing the horizontal hip displacement.
• Focus on the mind-muscle connection by squeezing your hamstrings to initiate the upward movement from the bottom of the hinge.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate elastic energy and increase time under tension.
• Incorporate accommodating resistance by attaching bands to the bar to increase tension as you reach the top of the movement.

Frequently asked

What muscles does the safety bar good morning work?

The safety bar good morning primarily targets the erector spinae, glutes, and hamstrings, and also works the adductors, obliques, and quadriceps as secondary muscles.

What equipment do you need for the safety bar good morning?

The safety bar good morning uses barbell.

Is the safety bar good morning good for beginners?

The safety bar good morning is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Bent Over Knee RotationBeginner · erector spinae, glutes, and hamstrings
• Reverse Hyperextension On BoxIntermediate · erector spinae, glutes, and hamstrings
• Worlds Greatest StretchIntermediate · erector spinae, glutes, hamstrings, hip flexors, obliques, and quadriceps
• Barbell Good MorningIntermediate · glutes and hamstrings