Are you experiencing lower back pain after performing barbell stiff leg good mornings? You’re not alone. It’s a common issue that many fitness enthusiasts encounter. But don’t worry, the cause of this discomfort is usually due to improper form or lack of understanding of the exercise. In this blog post, we will be discussing the correct form and technique for barbell stiff leg good mornings to help you address the issue and prevent future pain, so you can perform the exercise with confidence and get the most out of your workouts.
Barbell Stiff Leg Good Morning Summary
- Primary Muscles: Erector Spinae
- Secondary Muscles: Adductor Magnus, Gluteus Maximus, Hamstrings
- Equipment: Barbell
- Mechanics Type: Isolation
- Force: Pull
- Utility: Basic or Auxiliary
Barbell Stiff Leg Good Morning Instructions
- You will execute stiff leg good morning similar to regular barbell good mornings. Although, you will need to use less weight and a shorter range of motion to maintain your balance.
- Set up the bar on a rack as if you were going to do regular good mornings.
- Rest the bar behind your head on your deltoids, grabbing it with both hands. You may want a barbell pad for comfort.
- Once the bar is stable, step back so that you have room to bend forward without any obstacles.
- Bend forward at your hips as you lower the bar down, but this time try not to let your knees bend.
- To keep your balance, you will not be able to bend over as far.
- Next pulling the bar back with your lower back and glutes.
- Repeat once you are standing straight up.
Video Tutorial
Barbell Stiff Leg Good Morning Muscles
Target (Agonist)
Synergists
- Adductor Magnus
- Gluteus Maximus
- Hamstrings
Dynamic Stabilizers
Stabilizers
- None
Antagonist Stabilizers
Benefits of Barbell Stiff Leg Good Morning
The Barbell Stiff Leg Good Morning is an excellent exercise to incorporate into a strength training routine due to its ability to target the Erector Spinae muscles, which are responsible for supporting the spine. This exercise also helps to improve flexibility in the lower back and hamstrings, providing additional support for the spine and improving posture. Additionally, it can help to increase core strength and stability, as well as develop power and explosive movement capabilities. The Barbell Stiff Leg Good Morning is a great way to strengthen and condition the Erector Spinae muscles, making it a beneficial exercise for anyone looking to improve their overall fitness and strength.
Tips for Performing Barbell Stiff Leg Good Morning
Once you have the proper form and technique down, you can start to maximize the benefits of the barbell stiff leg good morning. To get the most out of this exercise, here are a few tips to keep in mind.
- Inhale When You Stretch Your Muscle Tissue And Exhale When You Contract Your Muscular Tissues.
- Try Drop Sets. You can raise your gains through the use of drop sets. Drop sets are any time you go to until you can do another rep and then you lighten the barbell and continue. You are able to reduce the weight many times.
- Always Keep A Weight Training Journal. You need to keep a journal of all weights, sets, and repetitions. When you are brilliant you will in addition note your rest intervals. Now there are plenty of nice apps to use a log, or you may easily utilize a little notebook.
- Complete the Appropriate Amount Of Sets With Rest. Your target, in the beginning, should be to do 3 sets to near fatigue. Nevertheless, you can build up to 5 sets. If your muscle tissue isn’t exhausted at the conclusion of 3 – 5 something should change. First, you can increase the resistance to make each rep more difficult. Next, you can decrease the rest time in between your sets.
Benefits and Tips Video
Frequent Mistakes To Avoid
It’s important to learn the correct form and technique when performing the Barbell Stiff Leg Good Morning exercise. To ensure you get the most out of this exercise and avoid any potential injuries, it’s important to familiarize yourself with the common mistakes people make when doing this exercise. Read on to learn more about these mistakes and how you can avoid them.
- You Must Not Ignore Any Of Your Pains. Tender muscles and pain from injuries are certainly not always the same. Once you come to feel discomfort whenever you are performing exercises you need to stop, or you can simply just mhelp make this injury worse yet.
- Don’t use To Little or Too Much Weight. Not enough, and you will not be adequately fatiguing your agonist (target) muscles, excess, and you’ll most likely need to cheat. Ensure that you concentrate on your technique.
- Try Not To Forget A Warm-Up. Warming up your Muscle tissue is the Best way to prevent injury.
Find More Barbell Exercises Here
Variations and Complementary Exercises
The exercise Barbell Stiff Leg Good Morning is a great way to target and strengthen your glutes, hamstrings, and lower back. However, there are other variations and complementary exercises that can also be used to target these same muscles. Here are some of the alternative exercises you can do:
Barbell Good Morning
The Barbell Good Morning is a great complementary exercise to the Barbell Stiff Leg Good Morning, as it also focuses on the hamstrings and lower back. It is a perfect alternative for those who can’t perform the stiff leg version due to lower back limitations or other injuries. To perform the Barbell Good Morning, stand with your feet shoulder width apart and grip the barbell with a pronated grip slightly wider than shoulder width. Maintain a neutral spine and slowly lower your torso towards the floor by pushing your hips back and hinging at the hips. Keep your chest up and squeeze your glutes at the top of the movement before lowering your torso back down. This exercise is great for strengthening the hamstrings, glutes, and lower back while also improving mobility and stability in the hips.
Good Mornings With Bands
Good Mornings With Bands are a great complementary or alternative exercise to the Barbell Stiff Leg Good Morning. This exercise utilizes resistance bands to provide an intense workout that isolates and strengthens the muscles of the lower back, glutes, and hamstrings. By utilizing bands, you can increase the intensity of the exercise without having to add additional weight, allowing for a greater range of motion and improved posture. Additionally, this exercise is excellent for targeting those muscles that are difficult to reach with traditional barbell exercises.
Smith Machine Good Morning Off Pins
The Smith Machine Good Morning is an excellent complement or alternative to the Barbell Stiff Leg Good Morning exercise. It offers the same benefits as the Barbell Stiff Leg Good Morning, such as increased lower body strength and improved posture, while also allowing you to use a more natural range of motion. By using a Smith Machine, you can also increase the intensity of the exercise by adding weight to the bar. This makes it an ideal exercise for those looking to increase lower body strength and size. Additionally, the Smith Machine Good Morning is safer than the Barbell Stiff Leg Good Morning because it eliminates the risk of dropping a heavy barbell on your back.
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45 Degree Hyperextensions
45 Degree Hyperextensions are a great complementary or alternative exercise to Barbell Stiff Leg Good Mornings. This exercise targets the same muscle group as the Good Morning, but with the added benefit of being able to control the amount of resistance and intensity. By performing hyperextensions on a 45-degree angle, the hips, glutes, and hamstrings are given a more targeted workout. This exercise can also be modified with the use of a weight plate or dumbbell to increase the intensity of the exercise. It is a great way to challenge the same muscles as Barbell Stiff Leg Good Mornings while still providing a safe and effective workout.
Hyperextension
Hyperextension is a great exercise to complement or even replace barbell stiff leg good morning if you are looking to target the same muscles in your back and glutes. This exercise works the hamstrings and glute muscles by lying flat on a hyperextension bench and raising your upper body off the ground while keeping your legs straight. It can also be done with the addition of weight plates to increase the intensity. Furthermore, it can be done at home with a foam roller or yoga mat, making it an accessible alternative to barbell stiff leg good morning.
Bench Hyperextension
Bench Hyperextension is a great complementary or alternative exercise for the Barbell Stiff Leg Good Morning. This exercise helps to strengthen the lower back and glutes, which are key muscle groups used in the Barbell Stiff Leg Good Morning. It is performed by lying face down on a bench with your feet anchored and your hips elevated. Then, you lower your upper body as far as possible, pause briefly, and then return to the starting position. This exercise can help to build strength and stability in the lower back and glutes which can help to improve performance in the Barbell Stiff Leg Good Morning.
Find More Lower-Back Exercises Here
Opposing Complementary Exercises
In order to maximize the benefits of the Barbell Stiff Leg Good Morning, it is important to incorporate exercises that target the opposing muscle groups. This will help create balance and stability in the body, and will aid in recovery time. The following exercises are great for complementing Barbell Stiff Leg Good Morning and working the opposing muscles:
Incline Leg Hip Raise
The Incline Leg Hip Raise is a great exercise to complement Barbell Stiff Leg Good Morning, as it uses the opposing muscle group. This exercise targets the hip flexors and helps to strengthen the anterior core muscles. The incline position allows for better recruitment of the lower abdominal muscles, helping to create a balanced and stable core. By working the opposing muscle group of the glutes and hamstrings used in the Barbell Stiff Leg Good Morning, athletes can ensure all major muscle groups are being worked equally to prevent overtraining.
Hanging Leg Raise
The Hanging Leg Raise is a complementary exercise to the Barbell Stiff Leg Good Morning. This move targets the abdominal muscles, specifically the rectus abdominis, while the Barbell Stiff Leg Good Morning primarily works the lower back and glutes. By utilizing opposing muscle groups, these two exercises create a balanced workout that is great for strengthening the core and improving posture. The Hanging Leg Raise helps to stabilize the spine by engaging the lower abdominal muscles and building core strength, while the Barbell Stiff Leg Good Morning strengthens the lower back and glutes. Together, these two exercises provide a complete workout for the entire core and build strength in both the upper and lower body.
Hands Up Crunch
Hands Up Crunch is a great complement to Barbell Stiff Leg Good Morning as it works the opposing muscle group. It is an abdominal exercise that helps to strengthen the rectus abdominis, obliques and hip flexors. The Hands Up Crunch also works to improve posture and balance, which are both essential when performing the Barbell Stiff Leg Good Morning. This is a great exercise to add to your workout routine as it helps to strengthen the core muscles and improve stability and mobility.
Get Stronger Glutes with Barbell Stiff Leg Good Mornings
Looking to build stronger glutes? The barbell stiff leg good morning exercise targets the glute muscles, helping to increase strength and definition. By incorporating this exercise into your workout routine, you can improve the overall appearance of your lower body. Barbell stiff leg good mornings can benefit everyone, regardless of fitness level or experience. It’s important to focus on proper form and gradually increase weight to avoid injury. So, if you want to see results in your glutes, add barbell stiff leg good mornings to your fitness regimen today!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Lower-Back Barbell Exercises
