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LegsBarbellHinge

Good Morning

Reviewed by Bryan Cortez, MS

A squat-bar RDL — same hinge, heavier on the lower back, so stay light and strict.

Rep Sweet Spot
6-12
Sets
2-3
sets
RIR
2-3

How to do it

Setup

  • Bar on the traps like a squat, soft knees, brace hard.

Execution

  • Hinge the hips back with a neutral spine, feel the hamstrings load, stand by driving the hips forward.

Common Errors

  • Rounding the spine under load
  • Turning it into a squat (too much knee bend)
  • Going too heavy too soon
  • Losing the brace at the bottom

No-Fly Zone

over 15 reps (form decays fast under spinal load)

Programming

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If it hurts

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The Evidence

Builds hamstrings, glutes and erector strength. Does NOT need heavy load — grinding it is a bad trade.

SFR — 0.7

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.