Good Morning (Sled)

A posterior chain exercise using a sled machine where you perform a hip hinge movement with the machine on your shoulders.

Instructions

1. Load the sled machine with appropriate weight.
2. Position yourself inside the machine with the pad resting across your upper back and shoulders.
3. Stand with your feet shoulder-width apart, legs straight but knees slightly bent.
4. Engage your core and maintain a neutral spine throughout the movement.
5. Hinge at your hips, bending forward while keeping your back straight (not rounded).
6. Lower your torso until you feel a stretch in your hamstrings, typically to parallel or slightly below.
7. Pause briefly at the bottom position.
8. Drive your hips forward powerfully, extending through your hamstrings and lower back to return to the starting position.
9. Repeat for the prescribed number of repetitions.

Tips

• Maintain a neutral spine throughout; never round your lower back during the hinge.
• Focus on hip hinge mechanics rather than spinal flexion; this protects your lower back.
• Use moderate weight that allows strict form and proper hip hinge technique.
• The hamstrings should be the primary drivers of the movement.
• Control both the descent and ascent phases for maximum muscle engagement.
• This movement is excellent for posterior chain development and injury prevention.