LiftSetsLiftSets / Exercises / Hanging Bar Good Morning
Hanging Bar Good Morning
Works the hamstrings. Helped by the abdominals, glutes and lower back.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
hamstringsabdominalsgluteslower back
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 1-5 |
| Muscle size | 5-8 |
| Endurance | 8-12 |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Barbell |
|---|---|
| Level | Intermediate |
What to think about
- Push the hips back, soft knees.
- Back stays flat from start to finish.
- Go as far as the hamstrings allow, no further.
How to do it
- Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.
- 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.
- Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight.
- Slowly lower the weight back to the starting position, where it is supported by the chains.
Other exercises for the hamstrings
- Floor Glute-Ham Raise
- Good Morning
- Good Morning off Pins
- Kettlebell One-Legged Deadlift
- Lying Leg Curls
- Natural Glute Ham Raise
- One-Arm Kettlebell Swings
- Reverse Band Sumo Deadlift
Track it in LiftSets
Log Hanging Bar Good Morning with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store