Smith Machine Good Morning

The Smith guide stabilises the bar in the good morning, loading the posterior chain safely.

• Compound
• Machine
• Intermediate

How to do it

• Guided bar on your upper back
• Hinge by pushing your hips back, knees slightly bent
• Come up squeezing your glutes and hamstrings

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Rounding your back
• Turning it into a squat by bending your knee

Muscles worked

Primary

• Hamstrings
• Glutes

Secondary

• Erectors / lower back

Alternatives

• Good Morning
• Romanian Deadlift