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A hip-hinge movement with a barbell on the back for posterior chain development.

How to do it

1. Stand with a barbell across your upper back.
2. Hinge at the hips, pushing them back while keeping your back flat.
3. Lower your torso until it's nearly parallel to the floor.
4. Drive your hips forward to return to standing.
5. Repeat.

Tips

• Start with a light bar and master the hinge first.
• Keep a soft bend in your knees throughout.
• Stop the descent if your lower back starts to round.

Muscles

Primary: Erector spinae, Glutes (max), Hamstrings