Seated Good Mornings

Seated Good Morning Instructions

• Have a bench or box behind the rack. When seated, your quads and hamstrings should be parallel to the floor.
• Approach the bar and maintain a slight knee bend and tight core with a braced neutral spine. You do not want an overly arched back.
• To actively brace your core:
• Keep your rib cage over your pelivs.
• Activate your glutes by "screwing" your feet into the floor.
• Shoulders are pulled back.
• Eyes fixed straight ahead, neck in a neutral position.
• Set the barbell across your lower traps. Keep your chest up and shoulders pinned back.
• Have your hands outside shoulder-width in a position where you can create torque in your shoulders. You want to keep your shoulders pinned back. The equates to a strong upper back position.
• Imagine pulling your elbows under the bar with your chest up and shoulders back.
• The bar is not sitting loosely on your back
• Unrack the bar and step out of the rack/stand.
• Squat and sit softly on the bench/box. Maintain your neutral spine and core position while seated. NEVER LOSE THIS POSITION.
• Your legs are spread apart like a wide stance squat. This allows you to hinge fully.
• Take a deep breath and fill your stomach with air to create more core stability.
• Initiate the movement by hinging forward at the hips while maintaining a strong core. You want to keep a neutral spine & neck.
• You will continue to lower yourself down until you cannot maintain a neutral spine.
• Another reason to practice with the bar first, to find your end range-of-motion.
• YOU ARE NOT ARCHING YOUR BACK TO SUPPORT THE BAR.
• Reverse the movement while keeping your core braced.
• Your upper back tightness is CRUCIAL.

*Tips*

• Begin with just the bar before adding on weight to practice and fully understand the motion.
• NEVER overload this exercise, there is a high injury risk with this movement if performed incorrectly. 
• Program this exercise as an accessory movement or within your warmup to activate your posterior chain.