Hanging Bar Good Morning
Muscles worked
Instructions
- 1Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.
- 2Bend 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.
- 3Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight.
- 4Slowly lower the weight back to the starting position, where it is supported by the chains.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Hanging Bar Good Morning
The hanging bar good morning follows the same hip-hinge pattern as a classic good morning, but the bar hangs from chains or straps instead of being loaded on the shoulders from a fixed rack. This suspension creates slight instability that forces greater stabilization through the torso and shoulders throughout the movement, while offering a natural resting point at the bottom of the range where the weight is caught by the chains. It's an interesting variation for adding a control and stability component to an already demanding posterior-chain movement. It requires a solid anchor point above the rack to safely suspend the bar. It's best reserved for lifters who already have solid classic good morning technique.
check_circleBenefits
- check_circleBuilds the posterior chain with an added stability component
- check_circleProvides a natural resting point at the bottom via the chains
- check_circleIncreases core and shoulder bracing demand
- check_circleInteresting variation to progress on the classic good morning
lightbulbExecution tips
- lightbulbCheck the anchor point's strength before loading the bar
- lightbulbKeep the back flat and braced throughout the movement
- lightbulbLet the chains catch the weight at the bottom without fully releasing control
- lightbulbUse a moderate load until you master the suspension's instability
warningCommon mistakes
- warningUsing an unstable or poorly secured anchor point
- warningRounding the back during hip extension
- warningLoading too heavy before mastering the movement's stability
- warningFully releasing control at the bottom, letting the bar bounce
helpFrequently asked questions
How does this differ from the good morning off pins?expand_more
The chain suspension adds controlled instability and a natural resting point, while pins offer a fixed, rigid support.
Do I need special equipment?expand_more
Yes, a solid anchor point above the rack plus chains or straps to safely suspend the bar.
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