Seated Barbell Good Morning
Differentiation: Mechanics
This variation of a Back Extension is unique from other back extension exercises. Here is how: you are seated and your lower back remains stationary. Being seated allows you to focus specifically on your lower back | and focus less on your hamstrings, | (like you would need to do for a Standing Barbell Good Morning). You also use an Olympic bar. The Olympic bar has a wide weight distribution. This weight distribution works your obliques | as well as your lower back.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain an Olympic bar. (You will not need plates for this exercise.).
3) Grasp the bar with your hands shoulder-width apart - with your palms facing forward.
4) While holding the bar, sit on the bench.
5) Raise the bar upward and onto the back of your shoulders.
6) Center the bar across the back of your neck and along the tops of your shoulders.
7) ...and use your hands to stabilize the balance of the bar.
8) Sit on the edge of the bench.
9) Place your feet a little more than shoulder-width apart.
10) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Maintaining tightened core muscles, exhale as you lean forward from the hips as far as you can without becoming uncomfortable.
3) Hold this position for a count of one second.
4) Then, while flexing your lower back, inhale while returning your torso
5) ...to the starting position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your head facing upward during the movement.
Keep a solid core. Compromising your core will limit the amount of work done by your hamstrings, and can cause injury.
Keep your feet stationary on the floor.
Your back should be flat and not rounded. Be sure to never compromise the natural arch in your lower back.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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