Hanging Bar Good Morning

What it is

This compound pushing movement utilizes a barbell suspended by chains or straps. It primarily targets your hamstrings, while also engaging your glutes, lower back, and abdominal muscles. You perform a controlled hip hinge, strengthening your posterior chain.

Technique tips

• Rack the barbell across your upper back, not on your neck.
• Maintain a slight bend in your knees throughout the movement.
• Keep your back tight and maintain a neutral spine position.
• Hinge at your hips, allowing your torso to approach parallel.
• Control the descent, using the chains only at the bottom.
• Initiate the upward movement by squeezing your glutes.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.