Hanging Bar Good Morning

Hanging Bar Good Morning is a strength - hip hinge from suspended support exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Abdominals, Gluteus maximus, Erector spinae
Exercise type: Strength - hip hinge from suspended support

Exercise technique

Suspension
Hang the bar from both sides of a rack at equal heights using strong chains or straps.
Height
Set a bent-over starting position you can enter with a long back.
Position
Set the bar on your rear shoulders, not your neck, and secure it with your hands.
Preparation
Bend your knees slightly and brace your abdominals.
Rise
Extend your hips to lift the bar off the suspended support.
Top
Stand upright with your ribs over your pelvis.
Return
Push your hips back and slowly lower until the supports become taut again.

Key technique points

Verify the load capacity of the supports.
Match left and right heights.
Do not start the bar swinging.
Keep knee bend small.
Contact the supports gently.
Align your neck with your spine.

Common mistakes

Weak support

Do not use attachments that are not designed for this load.

Uneven support

Do not let one chain become taut before the other.

Using swing for momentum

Do not stand by swinging the bar forward and back.

Bending through the back

Do not round your back instead of hinging at the hips.

Dropping onto the supports

Do not suddenly release the bar onto the chains at the bottom.

Arching backward at the top

Do not strain your lower back by moving beyond upright.

Frequently asked questions