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Hex Bar Good Mornings: Tips and Techniques for Form and Safety

January 04, 2023 3 min read

Hex Bar Good Mornings: Tips and Techniques for Form and Safety

What are Hex Bar Good Mornings?

Hex bar good mornings are a type of exercise that can be used in strength training programs. They involve using a hexagonal shaped barbell to perform a posterior chain exercise, which works the muscles of the lower back and glutes. The hex bar good morning is a great way to target those areas for improved strength, power, and overall athleticism.

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Benefits of Hex Bar Good Mornings

Hex bar good mornings offer many advantages over traditional barbell good mornings. First of all, they allow the lifter to keep their spine in a more neutral position during the exercise, reducing the risk of injury. This allows the lifter to move heavier weights while maintaining proper form. Additionally, the hex bar allows the lifter to focus more on the glutes and hamstrings, as opposed to the lower back, making it a great exercise for building overall strength and power.

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Furthermore, because the weight is placed in the middle of the body rather than behind it, the hex bar good morning is safer than regular barbell good mornings. It also reduces the stress placed on the lower back, allowing the lifter to focus more on proper form and technique without worrying about straining their back.

Form and Technique for Hex Bar Good Mornings

When performing hex bar good mornings, it is important to maintain good form and technique. To begin, stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward. Place your hands on the sides of the hex bar just outside of your hips. Your arms should be straight and your back should be neutral.

From here, lower the bar down towards the floor by pushing your hips backwards and bending at the knees. Keep your back flat and your chest up throughout the entire movement. When your hips reach the bottom of the movement, return to the starting position by driving through your heels and squeezing your glutes. Repeat for the desired number of repetitions.

It is important to keep your core tight and your back neutral throughout the entire movement. If you find yourself rounding your back or arching it too much, you may need to lighten up the weight. Additionally, make sure to keep your head up and your chin tucked throughout the exercise.

Safety Tips for Hex Bar Good Mornings

When performing hex bar good mornings, safety should always be the top priority. Here are some tips to ensure safe and effective form:

  • Maintain a neutral spine throughout the entire movement.
  • Do not round your back or arch it too much.
  • Keep your chest up and your head up.
  • Drive through your heels to return to the starting position.
  • Stop if you feel any pain or discomfort.

Additionally, it is important to use the right weight for your ability level. If the weight is too heavy, it could put unnecessary strain on your lower back. Make sure to start light and gradually increase the weight as you get stronger.

Hex bar good mornings are a great exercise for strengthening the posterior chain and improving athleticism. When performed with proper form and technique, they can be a safe and effective way to build strength, power, and overall fitness. Be sure to follow the tips outlined above to ensure safe and effective form.