Exercise

Barbell Good Morning

With a light barbell across your upper back, you hinge forward and stand back up - loading the spinal erectors, hamstrings, and glutes in the exact pattern of picking things up off the floor. Mastered light and progressed slowly, it's a back-builder; rushed heavy, it's a mistake. Be the first guy.

IntermediateBarbell~5 min

Demonstration

Sets

3

Reps

8-10

Rest

90-120s

Slow 3-second hinge down, smooth drive up.

How to do it

  1. 1

    Set a light barbell across your upper traps (not your neck) and grip it wider than your shoulders.

  2. 2

    Stand with feet hip-width apart, soft knees, core braced.

  3. 3

    Push your hips straight back and hinge your torso forward, keeping your back flat.

  4. 4

    Lower until your torso approaches parallel or you feel a strong hamstring stretch - whichever comes first.

  5. 5

    Drive your hips forward to return to standing, squeezing your glutes at the top.

Common mistakes

  • Rounding the back at the bottom of the hinge
  • Bending the knees too much and turning it into a squat
  • Loading up too fast - the empty bar is plenty for weeks
  • Resting the bar on the neck instead of the meat of the traps

Dad tips

  • Master the hinge with a broomstick before the barbell touches your back.

Same muscles, new angle

Bird Dog

On all fours, extend the opposite arm and leg while your spine holds dead still - the definitive exercise for a resilient lower back. Physios prescribe it for a reason: it builds back endurance without loading a spine that's already tired from sitting.

BeginnerNo equipment~3 min

Superman Hold

Lie face down and lift your arms and legs like you're flying - a simple isometric that builds endurance through the entire back side of your body. It directly counters the slumped-forward shape of a desk day, and the floor is the only equipment.

BeginnerNo equipment~3 min