Good Morning (Smith Machine)

A posterior chain movement where the bar is held across the upper back and you hinge at the hips, targeting the lower back, hamstrings, and glutes.

Instructions

1. Set the Smith machine bar to approximately upper back height and load it with an appropriate weight.
2. Step under the bar and position it across your upper back, just below the neck, similar to a back squat position.
3. Hold the bar with both hands, grip slightly wider than shoulder-width, and unlock it from the safety catches.
4. Take a step back and stand with feet shoulder-width apart, knees slightly bent.
5. Maintain this slight knee bend while hinging at the hips, lowering your torso toward the floor.
6. Continue bending forward until you feel a stretch in your hamstrings and your torso is nearly parallel to the floor.
7. Pause briefly at the bottom position.
8. Drive through your heels and extend your hips to return to the standing position.

Tips

• Maintain a neutral spine throughout the movement; do not round your back excessively.
• Keep a slight bend in your knees throughout to reduce strain on the lower back.
• Focus on hip hinge movement; this is a posterior chain exercise, not a squat.
• Keep the bar close to your body as you hinge forward.
• Move slowly and with control; avoid using momentum.
• Stop before achieving complete forward flexion if it causes excessive discomfort.
• This exercise is excellent for strengthening the posterior chain and improving hip mobility.