Hamstrings exercise

Smith Machine Good Morning

Hip hinge for the posterior chain, with emphasis on glutes and hamstrings. The guided bar keeps a fixed path.

How to do the Smith Machine Good Morning

4 steps, in the order you do them.

Rest the Smith bar on your traps, with your feet slightly in front of it.
Unrack the bar and slightly soften your knees, keeping your abs tight.
Push your hips back and lean forward until your torso is almost parallel to the floor, keeping your back neutral.
Stand up by driving your hips forward and rack the bar when you finish the set.

What goes wrong most often when you do the Smith Machine Good Morning, and how to fix it.

The bar rests on your neck.
Place the bar on your traps, below the bony bump at the base of your neck, and grip it firmly.
You stand right under the bar and, as you hinge, the track pushes you forward.
Place your feet slightly in front of the bar so you can send your hips back with the bar moving straight up and down.
You bend your knees a lot and the move becomes a squat.
Keep your knees slightly bent and still. Lower only by sending your hips back.