Good Morning (Trap Bar)

A posterior chain exercise where the trap bar sits on your upper back and you hinge forward at the hips, targeting the lower back and hamstrings.

Instructions

1. Load the trap bar and position it across your upper back/traps.
2. Stand with feet shoulder-width apart, knees slightly bent.
3. Keeping your legs fairly straight, hinge forward at the hips.
4. Lower your torso until it is nearly parallel to the ground while maintaining a neutral spine.
5. Feel a stretch in your hamstrings and a contraction in your lower back.
6. Extend your hips to return to the upright position.
7. Repeat for the desired number of repetitions.

Tips

• Maintain a neutral spine throughout; avoid rounding your lower back.
• Keep your knees slightly bent to reduce hamstring tension if needed.
• This exercise builds posterior chain strength and teaches proper hip hinging mechanics.
• Start with light weight to master the movement pattern.
• Do not allow your lower back to round at any point during the movement.