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Exercise handout — move better, feel better.
Good Morning
A hip hinge with barbell on your upper back. Advanced exercise for posterior chain strength when proper form is established.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
No equipment needed
No equipment? Try: Safety squat bar, Front-loaded variations
Dosage
3
Sets
8
Reps / Time
120 sec
Rest
3 seconds down, 2 seconds up
Tempo
Step-by-Step Guide
Set up
- Bar on upper back, hands gripping bar
- Feet about hip-width apart, slight toe out
- Stand tall, core braced
- Slight bend in knees throughout
Step 1 of 6
Push hips straight back
Step 2 of 6
Keep back flat as you hinge forward
Step 3 of 6
Lower until torso is near parallel to floor
Step 4 of 6
Feel stretch in hamstrings
Step 5 of 6
Drive hips forward to return to standing
Step 6 of 6
Squeeze glutes at top
Breathing
- Inhale on the way down
- Exhale on the way up
Form Cues
- Push hips back, not down
- Keep back flat - no rounding
- Feel hamstrings stretch at bottom
- Drive hips, don't lift with back
Common Mistakes to Avoid
- Rounding lower back
- Squatting instead of hinging
- Going too heavy too soon
- Looking up (neck strain)
Safety Information
Advanced exercise. Master hip hinge first. Not for beginners or acute back pain.
Progressions
Increase weight slowly with perfect form
Regressions
Do RDL or use very light weight
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.