Hominin · exercise
Seated Good Mornings
Seated Good Mornings is a intermediate powerlifting exercise using barbell. It works the lower back, with help from the glutes.
intermediatebarbellpull movementcompoundpowerlifting
- Main muscles
- lower back
- Also works
- glutes
How to do it
- Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.
- Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. This will be your starting position.
- Keeping the bar tight, bend forward at the hips as much as possible. If you set the pins to what would be parallel, you not only have a safety if you fail, but know when to stop.
- Pause just above the pins and reverse the motion until your torso it upright.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Deficit Deadlift · barbell, intermediate
- Rack Pull with Bands · barbell, intermediate
- Rack Pulls · barbell, intermediate
- Deadlift with Bands · barbell, expert
- Deadlift with Chains · barbell, expert
- Reverse Band Deadlift · barbell, expert
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).