Hanging Bar Good Morning
A good morning started from the bottom, with the bar hung in straps or chains so it sits on your back when you are bent near parallel. Each rep begins from a dead stop, building starting strength in the hamstrings and back.
Primary muscles
- Hamstrings
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Abs (Rectus Abdominis)
- Transverse Abdominis
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Hang the bar from the top of a rack in straps or chains at about stomach height, then bend under it with soft knees and a flat back and set it across your upper back.
Squeeze your shoulder blades together and pull the bar tight into your back.
Brace hard with your torso near parallel to the floor.
Drive your hips forward to stand up with the bar.
Lower slowly back into the straps and let the bar settle fully before the next rep.
Breathing: Brace before each rep from the bottom, exhale at the top.
Coaching tips
Tight back before it moves
Hips drive, chest follows
Dead stop every rep
Common mistakes
Straps set too low for your mobility
Rounding the back to get under the bar
Bouncing out of the straps
Safety notes
Set the strap height so the start position keeps your back flat.
Use moderate loads; the dead start is harder than a normal good morning.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.