Hanging Bar Good Morning

طريقة الأداء

1. 01Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.
2. 02Bend 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.
3. 03Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight.
4. 04Slowly lower the weight back to the starting position, where it is supported by the chains.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.