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Stronger Back, Better Lift. As a strength coach, I have seen many cases for slip disc and lower back injuries. That’s why we always some special lift on our training days. One of the many is the Seated Safety Bar Good Morning.

With a good morning, the low back, glutes, and hamstrings all work but with the seated version the hamstrings and glutes are taken completely out, with all the stress put on the low back.?

The movement is generally the same as a typical good morning, but you will be sitting down to a box, or a bench will work if you don?t have access to a box squat. I always set the height right for the athletes where they would perform a box squat, where my thighs are just about parallel.

At Iron Fitness Singapore we?perform these with a safety bar, but you do not necessarily have to use this bar. A straight bar will work just fine, but just be careful of not leaning forward too far as the bar can slide up to your head.?

We like the safety bar as it sits more comfortable on your back, and you don?t have to worry about it moving.? Sit back like you normally would to perform a box squat, and keep your upper and lower back as tight as you can.? As you lean forward do your best to keep a tight arch.?

With that being said it is ok to lose some of your arch as you descend, but do not round your lower back at all. ?As you are performing this movement it is perfectly fine to round the upper back.?

As you come back up contract your lower back, and your shoulder blades together hard to get some extra upper back work as a bonus.

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