Barbell Good Morning

hamstringsupper legsbarbell

Matutunan kung paano gawin ang Barbell Good Morning nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Hamstrings, na may secondary emphasis sa Lower Back.

Barbell Good Morning exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Good Morning

Sundin ang mga hakbang na ito para maisagawa ang Barbell Good Morning nang may tamang form:

  1. 1Magsimula sa pagtayo nang nakabukas ang mga paa sa lapad ng balikat at ang barbell ay nakapatong sa itaas na likod.
  2. 2Pinapanatiling tuwid ang likod at nakaengganyo ang core, kumiling pasulong sa balakang, initutulak ang puwit paatras na parang sinusubukang haplusin ang dingding sa likod mo gamit ang glutes.
  3. 3Ibaba ang katawan hanggang ito ay kahanay sa lupa, nararamdaman ang pagkabuwag sa hamstrings.
  4. 4Sandaling huminto, pagkatapos ay bumalik sa simula sa pamamagitan ng pagpiga ng glutes at pagtutulak ng mga balakang pasulong.
  5. 5Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Barbell Good Morning

Primary

hamstrings

Secondary

lower back

Exercise Details

Equipment
barbell
Body Part
upper legs
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Barbell Good Morning?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Good Morning?

Ang Barbell Good Morning ay pangunahing nagta-target sa iyong Hamstrings. Ang mga secondary muscles na ginagamit ay kabilang ang Lower Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Barbell Good Morning?

Ang Barbell Good Morning ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Good Morning nang may tamang form?

Simulan sa pamamagitan ng Magsimula sa pagtayo nang nakabukas ang mga paa sa lapad ng balikat at ang barbell ay nakapatong sa itaas na likod. Pinapanatiling tuwid ang likod at nakaengganyo ang core, kumiling pasulong sa balakang, initutulak ang puwit paatras na parang sinusubukang haplusin ang dingding sa likod mo gamit ang glutes. Ibaba ang katawan hanggang ito ay kahanay sa lupa, nararamdaman ang pagkabuwag sa hamstrings. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Barbell Good Morning?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

What are the best sets and reps for the Barbell Good Morning?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Barbell Good Morning best for?

The Barbell Good Morning fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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