Weighted Bag Good Morning

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold the weighted bag securely against your upper chest (Zercher style) or across your upper back/shoulders.
3. Pull your shoulder blades back and down to create a stable shelf and brace your core tightly.
4. Maintain a neutral neck position by looking at a spot on the floor about 5-10 feet in front of you.

How to do it

1. Inhale and hinge at the hips, pushing your glutes straight back as if trying to touch a wall behind you with your tailbone.
2. Lower your torso with a flat back until it is nearly parallel to the floor or until you feel a strong stretch in your hamstrings.
3. Exhale and drive your hips forward to return to the starting position, focusing on pulling with your hamstrings.
4. Squeeze your glutes hard at the top of the movement without overextending your lower back.

Form checklist

• Keep your spine neutral; do not allow your upper or lower back to round.
• Maintain a constant 'soft' bend in the knees—do not lock them out or turn the move into a squat.
• Keep the weight of the bag pulled tight against your body to maintain your center of gravity.
• Ensure your weight stays distributed through your mid-foot and heels, not your toes.

Pro tips

• Visualize your hips moving on a horizontal track; the further back your hips go, the more hamstring recruitment you achieve.
• Focus on the 'mind-muscle connection' by imagining you are pushing the floor away with your heels as you rise.

Make it harder

• Add a 3-second pause at the bottom of the hinge to increase time under tension in the lengthened position.
• Transition to a staggered 'B-stance' to place 70-80% of the load on the front leg for a unilateral emphasis.

Frequently asked

What muscles does the weighted bag good morning work?

The weighted bag good morning primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the weighted bag good morning?

The weighted bag good morning uses dumbbell.

Is the weighted bag good morning good for beginners?

The weighted bag good morning is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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