Barbell Zercher Good Morning

Category

Back

Difficulty

Advanced

Equipment

Barbell

Primary muscles

Erector Spinae

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Rectus Abdominis, Biceps Brachii

How to do it

1. Set a barbell in a rack at about mid-torso height. Hook it in the crooks of your elbows, clasp your hands in front of your chest and step back with your feet shoulder-width apart.
2. With a slight bend in your knees, push your hips back and lean your torso forward, keeping your back flat.
3. Lower until your torso is close to parallel to the floor or until you feel a strong stretch in your hamstrings.
4. Drive your hips forward to return to standing, then repeat.

Form tips

• Keep the bar tight against your body and your elbows tucked so it doesn't roll forward.
• Move only at the hips; keep your back flat and avoid rounding.
• Wrap a pad or towel around the bar if it hurts your arms, and start light.