Bent Over Row: Step-By-Step Guide for the Barbell Row
Matthew Garabedian
February 5, 2025
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The SSB Good Morning is a compound movement that targets the entire posterior chain with an emphasis on the mid and lower back. The secondary muscle groups that are involved in this exercise are the glutes and hamstrings.
What makes the ssb good morning different from a regular barbell good morning is the bar itself. The (ssb) safety squat bar handles project out in front of the bar. This allows for a neutral hand position which is especially beneficial for users with shoulder mobility issues.
The Safety Squat Bar Good Morning is a variation of the traditional barbell good morning, but with added benefits due to the unique design of the Safety Squat Bar (SSB). This variation provides more comfort, helps improve posture, and allows for a safer movement pattern, especially for those who experience shoulder discomfort or have mobility limitations.
Target the Posterior Chain:
The SSB good morning is a fantastic way to target the hamstrings, glutes, and lower back. These muscles are essential for athletic performance, stability, and injury prevention.
Spine-Friendly:
The Safety Squat Bar’s unique padding and angled positioning reduce the load on the shoulders and upper back, making it a great option for those who struggle with traditional barbell positioning or experience shoulder discomfort.
Improved Hip Hinge:
The SSB good morning is an excellent way to reinforce proper hip hinge mechanics. This movement helps improve your deadlift and squat form by increasing hip mobility and strength in the posterior chain.
Core Stability & Balance:
Because the SSB shifts the load forward, you’re forced to engage your core more actively to maintain a neutral spine. This helps improve your overall core stability.
1. Set Up the Bar:
Set the Safety Squat Bar on a squat rack at about chest height.
Step under the bar, placing the padded shoulder pads across the upper traps
Grip the handles with a firm grip, elbows bent slightly. The bar will be angled forward, which helps balance the load.
2. Position Your Feet:
Stand with your feet about hip-width apart and toes pointing slightly outward.
Set your knees in a soft, slightly bent position—do not lock them out.
3. Initiate the Hinge:
Brace your core and take a deep breath. Push your hips back, not down, while maintaining a neutral spine. Your knees should stay slightly bent but do not squat.
Keep your chest tall and eyes forward to maintain a strong posture.
Lower your torso by hinging at the hips, aiming to bring your chest toward the ground while keeping the barbell over your midfoot.
4. Bottom Position:
Lower your torso until it’s about parallel to the ground (or as low as your mobility allows). Ensure your back remains neutral—avoid rounding your spine.
Engage your glutes and hamstrings at the bottom to prepare for the return movement.
5. Return to Standing:
Drive your hips forward by squeezing your glutes and pushing your hips through.
As you return to standing, keep your chest proud and avoid overextending or arching your lower back.
Focus on pushing through your heels and engaging your core as you finish the movement.
6. Breathing:
Inhale as you lower into the movement and brace your core.
Exhale as you return to standing.
Neutral Spine:
Always maintain a neutral spine throughout the movement. Do not allow your lower back to round, and keep your chest lifted.
Push the Hips Back:
Remember, this is a hip hinge, not a squat. Focus on pushing your hips back while keeping a slight bend in the knees. Your torso should lower as your hips move backward, not down.
Don’t Overextend:
When you return to standing, don’t overarch your lower back. Stand tall, but keep your pelvis tucked and avoid leaning back excessively.
Rounding the Lower Back:
One of the most common mistakes is allowing the lower back to round. Always keep your spine neutral, and do not sacrifice form for more weight.
Squatting Instead of Hinging:
Ensure you are hinging at the hips, not squatting. If you’re bending your knees too much, you’re losing the benefits of the movement.
Using Too Much Weight Too Soon:
The Safety Squat Bar Good Morning can be tricky if you load up too much weight early on. Start light to master the movement pattern, then gradually increase the load.
Warm Up Properly:
Spend 5-10 minutes warming up the hips, hamstrings, and lower back before performing the movement.
Use Spotters or Safety Bars:
If you’re lifting heavy, always have spotters or use safety bars in the squat rack to avoid injury.
Listen to Your Body:
If you experience pain (especially in the lower back), reassess your form or reduce the load. It’s better to be cautious than to risk injury.
Banded Good Morning: The banded Good Morning is a movement that puts emphasis on the hamstrings, glutes, and low back without having a heavy load making it perfect for a novice.
Waiter’s Bow: The 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 work load.
The banded Good Morning is a movement that puts emphasis on the hamstrings, glutes, and low back without having a heavy load making it perfect for a novice. This style of hip hinge allows a new comer to learn how to properly hinge at the hips before having to use heavier weights which may lead to a muscle strain. Banded good mornings are also good for warming up the posterior chain before moving on to more strenuous exercises or even as an accessory movement after a main lift. This exercise is best for high repetitions considering the weight load.
To start this exercise, begin with a large resistance band around the back of your shoulders.
Make sure your shoulders are retracted and your chest is pushing out. This allows for better form during the movement.
Grab the band and step on it with both feet. Stand up so there is tension on the band.
Begin with knees slightly bent, keep your hands gripping the bands and start to push your hips back.
Maintain a neutral spine and allow your back to become perpendicular to the ground while still maintaining proper form.
Stand back up to the start position and squeeze your glutes. Repeat for desired reps. When executing this exercise aim for a 3:1:1 ratio.
This means, a slow 3 count on the downward movement, 1 second pause at the bottom, and 1 second back to the standing position.
The Waiter’s Bow or front loaded Good Morning 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 work load.
Typically, the work load for the waiter’s bow 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 few reasons.
This exercise 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 painful.
Therefore, making the Waiter’s Bow a better option. Also, just like the banded GM this exercise can be used a warm up/ activation before a main lift or as an accessory movement.
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.
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