Barbell Good Morning to Behind Neck Shoulder Press
The barbell good morning to behind neck shoulder press is an advanced compound movement combining a posterior chain stretch with an overhead press. It targets the hamstrings and lower back through the good morning while also developing shoulder and trap strength through the press.
How to do it
- Place a barbell across your upper back and stand with feet shoulder-width apart.
- Hinge forward at the hips with a slight bend in the knees, lowering your torso toward the ground.
- Keep your back flat and lower until you feel a stretch in your hamstrings.
- Return to an upright position, then press the barbell overhead from behind the neck.
- Lower the bar back to your upper back and repeat the sequence.
- Continue for the desired number of repetitions.
Form cues
- Keep your back flat and chest proud as you hinge forward.
- Maintain a slight bend in your knees throughout the good morning movement.
- Press the barbell straight up without leaning your head forward.
- Control the descent on both the hinge and the press.
Breathing: Inhale deeply and brace your core as you hinge forward, exhale as you return to standing. Inhale again before pressing the bar overhead, and exhale as you push it up.
Common mistakes
- Rounding the lower back during the hinge, which places excessive stress on the spine.
- Rushing the transition between the hinge and the overhead press, leading to a loss of balance.
- Flaring the elbows too wide during the behind-the-neck press, which strains the shoulder joints.
Muscles worked
Primary: hamstrings. Secondary: lower back, glutes, traps, shoulders.
Suggested sets & reps
Get fitter
3 sets × 5–6 reps, rest 90 s
Lose weight
3 sets × 6–8 reps, rest 90 s
Build muscle
4 sets × 6–8 reps, rest 2 min
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back or shoulders, ease off and choose a gentler option.
- If you have limited shoulder mobility, check with a professional before attempting behind-the-neck presses.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Is this exercise suitable for beginners?
No, this is an advanced movement that requires established flexibility, core stability, and upper body strength. Beginners should start with simpler hinge and press variations.
Why is the press done from behind the neck?
Behind-the-neck pressing targets the shoulders and traps from a unique angle, but it requires excellent shoulder mobility to perform safely.
What should I do if I feel lower back pain?
Stop immediately. Lower back discomfort usually indicates rounding of the spine or lifting too heavy. Scale back to a bodyweight or resistance band alternative.