Hanging Bar Good Morning

Hamstrings

Hanging Bar Good Morning

LevelIntermediate EquipmentBarbell MechanicCompound ForcePush

A good morning done with the bar hanging from chains or straps, which makes the movement unstable and challenges balance.

Powerlifting

Primary musclesHamstrings

Secondary musclesAbdominals Glutes Lower Back

Energy burned

≈ 30 kcalFor 3 × 8–12, rest 90s · ≈ 5.2 kcal/min

Estimate range 23–38 kcal (±25 %)

Muscle mass worked18 %

Effort during a set9.2 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Hang a barbell using chains or bands from a rack and rest it on your upper back.
2Step back and stand with your feet shoulder width apart.
3Brace your core and lift your chest.

How to perform

1Push your hips back and hinge forward, keeping your back flat.
2Control the swinging of the bar as you lower.
3Lower until you feel a strong hamstring stretch.
4Squeeze your glutes to stand tall.