Waiter’s Bow is a great progression when learning the proper way to hip hinge. What makes this exercise different from a regular good morning is the placement of the workload. Typically, the workload for a good morning is on the back of the shoulders. For this exercise, the weight will be held in the front, close to the collarbone/upper chest area. This movement can be favored for a novice lifter for a couple of reasons.

• The Waiter’s Bow has an easier set up than a typical good morning again, weight placement.
• If you are new to lifting then putting a barbell on your shoulder blades might be intimidating or even just uncomfortable.

Therefore, making the Waiter’s Bow a better option. Also, just like the banded good morning, this exercise can be used a warm-up/ activation before the main lift or as an accessory movement.

how to perform the Waiter’s Bow

To start the exercise, begin by selecting a dumbbell and holding it by the hexes or the ends of the weight. Arms should be bent and the weight will rest right under your collarbone. Keep your chest pushed out and shoulders pulled back. Allow your knees to be slightly bent and begin to push your hips back into a hinge position. Make sure your knees only bend somewhat or this movement could easily turn into a squat. Maintain a flat back until you reach the perpendicular position. Stand back up to the start and squeeze your glutes. Repeat for desired reps and be conscious of the 3:1:1 ratio.