Stiff Leg Barbell Good Morning

A hip hinge exercise with the barbell held across the upper back, emphasizing posterior chain strength through controlled flexion of the lower back.

Instructions

1. Position the barbell on a squat rack at approximately neck height. Step under the bar and place it across the rear deltoids and upper back (slightly below the neck).
2. Grip the bar firmly with both hands, then drive through your legs to unrack the barbell and stand upright.
3. Step back from the rack and position your feet shoulder-width apart, maintaining a neutral spine with your head facing forward.
4. Keeping your legs stationary and your back relatively straight, hinge at the hips and lower your torso forward until it approaches parallel with the floor. Inhale during this descent.
5. Drive your hips forward to return your torso to the upright starting position, exhaling as you extend.
6. Repeat for the recommended number of repetitions.

Tips

• Maintain a relatively straight back throughout, avoiding excessive spinal flexion.
• The emphasis should be on hip hinge rather than bending at the lower back.
• Keep your head up and eyes forward to prevent losing balance.
• Start with light weight to master the movement pattern before increasing load.
• This exercise demands significant posterior chain strength and flexibility.