Good Morning (Safety Bar)

Shoulder-friendly posterior chain builder — allows heavier loading with reduced upper body stress and improved comfort

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⚡ Quick Reference

Aspect	Details
Pattern	Hip Hinge
Primary Muscles	Hamstrings, Erector Spinae, Glutes
Secondary Muscles	Lower Back, Core
Equipment	Safety Squat Bar, Squat Rack
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bar setup: Position safety squat bar on rack at shoulder height
   • SSB has cambered design with pad and forward handles
2. Bar position: Duck under and position pad on upper traps/rear delts
   • Bar sits more comfortably than straight barbell
   • Camber creates slight forward lean naturally
3. Hand position: Grip the forward handles
   • Can pull down on handles for additional stability
   • Hands are in comfortable, natural position
4. Stance: Feet shoulder-width apart, toes forward or slightly out (0-15°)
5. Knee position: Slight bend maintained throughout — soft knees
6. Starting posture: Stand tall, chest up, core braced
7. Unrack: Stand up with bar, walk back 2-3 steps

Equipment Setup

Equipment	Setting	Notes
Safety Squat Bar	On squat rack at shoulder height	Weighs 60-70 lbs (heavier than Olympic bar)
Weight	Start with SSB only	Bar alone provides 60-70 lbs resistance
Safety Pins	Set below hip height	Optional safety measure

Setup Cue

"Pad on traps, pull handles down, chest proud — the bar helps you stay upright"

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🔄 Execution

The Movement

🔧 Starting Position

What's happening: Creating full-body tension with SSB positioned

1. Safety bar pad on upper traps/rear delts
2. Hands gripping forward handles
3. Feet shoulder-width, slight knee bend
4. Stand tall, chest up
5. Big breath into belly, brace core HARD
6. Pull down slightly on handles to engage lats

Tempo: Perfect setup before every rep

Feel: Bar feels stable and comfortable, upper back engaged

⬇️ Lowering Phase

What's happening: Hinging at hips while maintaining rigid spine

1. Push hips back — primary movement initiator
2. Torso lowers forward while staying rigid
3. Pull down on handles — keeps bar stable, engages lats
4. Minimal knee bend — knees stay soft but mostly static
5. Lower until torso is 45-90° (parallel or slightly above)
6. Feel deep stretch in hamstrings and glutes
7. Breathing: Hold breath throughout descent

Tempo: 2-3 seconds (controlled)

Feel: Intense hamstring stretch, spinal erectors working hard, lats engaged

Critical: The forward handles help you maintain position — use them

⬆️ Rising Phase

What's happening: Driving hips forward to return to standing

1. Squeeze glutes and drive hips forward powerfully
2. Keep pulling down on handles throughout
3. Torso rises as one solid unit
4. Think "hips to the bar" not just "chest up"
5. Return to full standing position
6. Breathing: Exhale as you rise, or hold until top

Tempo: 1-2 seconds (controlled but powerful)

Feel: Glutes and hamstrings driving, entire posterior chain engaged

Common error here: Letting handles drift — maintain downward pressure

🔝 Top Position

What's happening: Full hip extension, reset for next rep

1. Standing tall, hips fully extended
2. No hyperextension — neutral spine
3. Maintain grip tension on handles
4. Core stays braced
5. Reset breath if needed
6. Repeat for prescribed reps

Note: Bar should feel stable throughout — the SSB design helps

Key Cues

Primary Cues

• "Pull handles down, push hips back" — creates proper mechanics
• "The bar wants to keep you upright — let it help" — use the camber
• "Hips back, chest stays proud" — maintains neutral spine
• "Squeeze glutes to come up" — proper hip drive

Tempo Guide

Goal	Tempo	Example
Strength	2-0-2-0	2s down, no pause, 2s up, no rest
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no rest
Power	2-0-X-0	2s down, no pause, explosive up

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hamstrings	Eccentric control during descent, hip extension on ascent	█████████░ 90%
Erector Spinae	Maintaining neutral spine under load throughout movement	████████░░ 85%
Glutes	Hip extension — driving hips forward to return to standing	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Lower Back	Spinal stabilization and extension support	███████░░░ 75%
Core	Anti-flexion, maintaining torso rigidity	██████░░░░ 65%
Lats	Pulling down on handles, keeping bar tight to body	█████░░░░░ 55%

Stabilizers

Muscle	Role
Upper Back	Maintains bar position, prevents upper back rounding

Muscle Emphasis

To emphasize hamstrings: Deeper ROM, slower eccentric, pause at bottom To emphasize glutes: Explosive concentric, squeeze hard at lockout To emphasize erectors: Longer time under tension, tempo work SSB advantage: The cambered design slightly shifts emphasis forward, increasing erector spinae engagement

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Rounding lower back	Spine flexion under load	Major disc injury risk	Reduce weight, shorter ROM, harder brace
Not using handles	Letting bar drift or tilt	Instability, lost lat engagement	Actively pull down on handles throughout
Bending knees too much	Turns into squat pattern	Reduces hamstring emphasis	Maintain soft knee bend, don't squat
Going too deep	Form breakdown at bottom	Back rounding, injury risk	Stop when spine starts to round
Hyperextending at top	Leaning back past neutral	Lower back compression	Just stand tall, neutral spine

Most Common Error

Not utilizing the handles properly — the SSB's biggest advantage is the forward handles. Pull down on them actively throughout the movement for stability and lat engagement.

Self-Check Checklist

• Bar pad on muscle (upper traps), not neck bones
• Actively pulling down on handles throughout
• Spine stays neutral — no rounding
• Knees maintain slight bend (don't lock or squat)
• Feel hamstring stretch, not lower back strain
• Bar stays stable on back (not shifting)

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🔀 Variations

By Stance and Setup

Standard Stance

Aspect	Details
Stance	Shoulder-width, toes slightly out
Best For	Most people, balanced development
Emphasis	Hamstrings, glutes, lower back

Wide Stance

Aspect	Details
Stance	Wider than shoulders, toes out 20-30°
Best For	More glute emphasis, sumo-style pullers
Emphasis	Glutes, adductors, inner hamstrings

Key difference: Shorter ROM, more glute activation

Narrow Stance

Aspect	Details
Stance	Feet hip-width or closer
Best For	More hamstring stretch, conventional pullers
Emphasis	Hamstrings, outer hamstrings

Key difference: Longer ROM, deeper stretch

By Training Purpose

Strength Focus

Variation	Change	Why
Paused SSB Good Morning	2-3s pause at bottom	Build strength in stretched position
Heavy SSB Good Morning	Lower reps, heavier weight	SSB allows comfortable heavy loading
Banded SSB Good Morning	Add resistance bands	Accommodating resistance

Hypertrophy Focus

Variation	Change	Why
Tempo SSB Good Morning	4s eccentric, 1s pause	Maximum time under tension
High-Rep SSB Good Morning	12-15 reps	Metabolic stress
Constant Tension	No full lockout at top	Continuous muscle tension

Power Focus

Variation	Change	Why
Explosive SSB Good Morning	Fast concentric	Rate of force development
Chains	Add chains to bar	Accommodating resistance, speed work
Dynamic Effort	60-70% for max speed	Westside-style speed work

SSB-Specific Advantages

Advantage	Benefit
Pad comfort	Can train longer without upper back discomfort
Forward handles	Better stability, engage lats more
Cambered design	Natural forward lean, may feel more natural
Shoulder-friendly	No shoulder mobility requirements
Heavier loading	Most people can use more weight vs straight bar

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	5-8	2-3 min	70-80%	2-3
Hypertrophy	3-4	8-12	90s-2min	60-70%	2-3
Endurance	2-3	12-15+	60-90s	50-60%	3-4

Workout Placement

Program Type	Placement	Rationale
Lower body day	After main lifts	Accessory for squats/deadlifts
Pull day	Middle or end	Posterior chain emphasis
Westside-style	Speed day or max effort	Dynamic or heavy variation

Load Considerations

SSB weighs 60-70 lbs (vs 45 lbs for Olympic bar). Account for this when programming. Most people can handle 10-20% more total weight with SSB good mornings vs regular barbell due to comfort and stability.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	2-3 sets, learn pattern
Intermediate	1-2x/week	3-4 sets
Advanced	1-2x/week	3-5 sets, varied intensity

Progression Scheme

Progressive Overload

SSB allows slightly faster progression than straight bar due to comfort. Add 10-15 lbs when you can complete all sets with 1-2 RIR and perfect form.

Sample Progression

Week	Weight (including SSB)	Sets x Reps	Notes
1	115 lbs (SSB + 25s)	3x10	Establish baseline
2	135 lbs (SSB + 35s)	3x10	Add 20 lbs
3	155 lbs (SSB + 45s)	3x10	Add 20 lbs
4	115 lbs	3x12	Deload weight, volume up
5	175 lbs (SSB + 55s)	3x8	Continue progression

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Barbell Good Morning	Don't have SSB, learning pattern
Seated Good Morning	Want less stability demand
Cable Pull-Through	Less spinal loading, teaching tool

Progressions (Harder)

Exercise	When Ready	Link
Paused SSB Good Morning	Can do 3x10 with perfect form
SSB Good Morning with Bands	Want accommodating resistance
SSB Good Morning with Chains	Speed-strength development

Alternatives (Same Goal, Different Movement)

Different Equipment

Alternative	When to Use
Barbell Good Morning	Don't have access to SSB
Cambered Bar Good Morning	Similar benefits, different bar
Buffalo Bar Good Morning	Another specialty bar option

Similar Pattern

Alternative	Benefit
Romanian Deadlift	Can load heavier, more functional
Cable Pull-Through	Less spinal loading
Back Extension	Similar posterior chain work

Same Purpose

Alternative	When to Use
Nordic Hamstring Curl	Pure hamstring emphasis, no equipment
Glute-Ham Raise	Posterior chain, less spinal load
Reverse Hyper	Posterior chain, decompressive

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Spinal loading in hinge position	Use cable pull-through or very light weight
Hamstring injury	Stretch under load	Wait until healed, start light
Disc herniation	Spinal compression	Get clearance or avoid
Shoulder issues	Minimal — SSB is shoulder-friendly	SSB is actually the solution for shoulder problems

Stop Immediately If

• Sharp pain in lower back (not muscle fatigue)
• Shooting pain down legs (sciatic nerve)
• Loss of spinal position — any rounding
• Bar feels unstable or tilts to one side
• Sharp hamstring pain beyond normal stretch

Injury Prevention

Strategy	Implementation
Start with SSB only	60-70 lbs is enough to learn the pattern
Use the handles	Pull down actively for stability and lat engagement
Perfect setup every rep	Brace hard before each rep
Controlled tempo	Never bounce or use momentum
Progress gradually	SSB comfort can lead to adding weight too fast

SSB Safety Advantages

Why SSB is often safer:

• More stable on your back due to pad and handles
• More comfortable — can focus on movement, not bar discomfort
• Easier to bail if needed — handles make it easier to control
• No shoulder mobility required — eliminates one injury vector
• Can use heavier loads more safely due to stability

Most Common Injury

Lower back strain from going too heavy — the SSB comfort can be deceptive. People often add weight faster than their posterior chain can handle. Progress slowly despite the comfort.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	90-110° flexion	🔴 High
Spine	Isometric stabilization	No movement (neutral maintained)	🔴 High
Knee	Minimal flexion	10-20° constant	🟢 Low
Shoulder	Minimal — holding handles	No significant ROM	🟢 Minimal

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion with neutral spine	Can hinge to parallel with soft knees	Hip flexibility work, hamstring stretching
Hamstrings	Sufficient length for hinge	Can touch toes with slight knee bend	Daily stretching, gradual progression
Thoracic	Good extension	Can maintain chest up in hinge	Thoracic mobility drills, foam rolling
Shoulder	Minimal	Can reach forward handles comfortably	SSB requires very little shoulder mobility

Joint Health Note

SSB good mornings are excellent for those with shoulder issues. The forward handles eliminate the need for shoulder external rotation required with straight bars. This makes it accessible for more people while still loading the posterior chain effectively.

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❓ Common Questions

Why use SSB instead of regular barbell?

SSB advantages:

1. More comfortable — pad distributes weight better
2. Better for shoulders — no shoulder mobility needed
3. More stable — handles provide control points
4. Can load heavier — comfort allows progressive overload
5. Engages lats more — pulling down on handles

Use SSB when:

• You have shoulder mobility issues
• Regular bar hurts your upper back/neck
• You want to load heavier more comfortably
• You want more lat engagement

How much more weight can I use with SSB?

Most people can use 10-20% more total weight with SSB vs straight bar good mornings. This is due to:

• Better stability from handles
• More comfortable loading from pad
• Natural leverage from camber

Remember: SSB weighs 60-70 lbs vs 45 lbs for Olympic bar, so account for this when comparing.

Should I always pull down on the handles?

Yes — actively pulling down throughout is crucial. This:

• Keeps bar stable on your back
• Engages lats more
• Helps maintain upper back tightness
• Prevents the bar from shifting or tilting

Think of it as an active cue, not passive hand placement.

Can I do this if I don't have a safety squat bar?

If no SSB: Use standard barbell good morning. You'll get very similar benefits, just potentially:

• Less comfortable on upper back
• Requires shoulder mobility to hold bar
• May not be able to load quite as heavy

SSB is a luxury, not a necessity for posterior chain work.

How low should I go with SSB good mornings?

Same rule as any good morning: stop when your spine starts to round. For most people with average flexibility:

• Torso to parallel with floor
• Or slightly past parallel

The SSB camber might allow slightly different depth than straight bar — experiment to find your safe ROM.

SSB good morning vs Romanian deadlift — which is better?

Both are excellent. Choose based on context:

SSB Good Morning:

• Better for variety
• More spinal erector emphasis
• Teaches hip hinge without grip limitation
• Good when you don't want to grip heavy weights

Romanian Deadlift:

• More functional (picking things up)
• Can typically load heavier
• Builds grip strength
• More similar to deadlift pattern

Use both at different times in your training.

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📚 Sources

Biomechanics & Muscle Activation:

• ExRx.net Exercise Analysis — Tier C
• Starting Strength Forums — Specialty Bar Discussion — Tier C
• EliteFTS Articles on Safety Squat Bar — Tier C

Programming:

• Westside Barbell — Louie Simmons SSB Methods — Tier C
• EliteFTS — Dave Tate SSB Training — Tier C
• NSCA Essentials of Strength Training — Tier A

Technique:

• Stronger by Science — Greg Nuckols — Tier B
• Squat University — Dr. Aaron Horschig — Tier C
• Kabuki Strength — SSB Training Resources — Tier C

Safety:

• McGill, S. (2015). Back Mechanic — Tier A
• NSCA Position Statement on Spinal Loading — Tier A

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For Mo

When to recommend this exercise:

• User has access to a safety squat bar
• User has shoulder mobility issues that prevent regular barbell good mornings
• User wants to load good mornings heavier comfortably
• User wants posterior chain work with better stability and comfort

Who should NOT do this exercise:

• Don't have access to SSB → Suggest Barbell Good Morning
• Acute low back injury → Suggest Cable Pull-Through
• Complete beginner who hasn't learned hip hinge → Start with Seated Good Morning or Cable Pull-Through
• Poor hamstring flexibility → Work on flexibility first, or use reduced ROM

Key coaching cues to emphasize:

1. "Pull down on the handles throughout — actively engage"
2. "Let the bar help you — the camber wants to keep you upright"
3. "Push hips back, chest stays proud"
4. "Stop when your back wants to round"

Common issues to watch for in user feedback:

• "The bar feels unstable" → Not pulling down on handles enough
• "How much heavier can I go vs regular bar?" → 10-20% more total weight typically
• "My lower back hurts" → Likely going too heavy or rounding spine
• "I don't have an SSB" → Regular barbell good morning works fine

Programming guidance:

• Pair with: Squats, deadlifts (as accessory), leg curls
• Avoid same day as: Heavy deadlifts and heavy squats together
• Typical frequency: 1-2x per week as accessory
• Place after main compounds

Progression signals:

• Ready to progress when: 3x10 with perfect form, neutral spine, 1-2 RIR
• Regress if: Form breaking down, back rounding, sharp pain
• Consider variation if: Want different stimulus — bands, chains, pauses

Red flags:

• Back rounding → reduce weight or ROM immediately
• Not using handles properly → needs coaching on lat engagement
• Going too heavy too fast → SSB comfort can be deceptive

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Last updated: December 2024