Hanging Bar Good Morning
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General info
How to perform exercise
- Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.
- Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your traps. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
- Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight.
- Slowly lower the weight back to the starting position, where it is supported by the chains.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Hamstrings, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Hanging Bar Good Morning» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Hanging Bar Good Morning» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Hanging Bar Good Morning
Author: AtletIQ: on
Hanging Bar Good Morning — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Hanging Bar Good Morning»
