Hanging Bar Good Morning
Hanging Bar Good Morning is a intermediate-level compound in the powerlifting category that primarily works the hamstrings. It also recruits the abs, glutes and lower back. It is performed with barbell.
How to do it
- 1Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.
- 2Bend 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.
- 3Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight.
- 4Slowly lower the weight back to the starting position, where it is supported by the chains.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.