Weighted Bag Good Morning
The Weighted Bag Good Morning targets the posterior chain, primarily the hamstrings and lower back. This exercise enhances hip hinge mechanics and builds strength.
- Stand with feet shoulder-width apart, holding a weighted bag across your upper back.
- Engage your core and keep your back straight.
- Hinge at the hips, lowering your torso while keeping your knees slightly bent.
- Return to the starting position by driving through your hips.
How to perform the Weighted Bag Good Morning
- Set up. Set up in a stable, balanced starting position appropriate for the Weighted Bag Good Morning using your free weights.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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