Overview (Zercher Position)
Sandbag good mornings are another fantastic exercise for working the posterior chain, it’s a similar movement to the Romanian deadlift but put’s a little more emphasis on the lower back. Many users find the Zercher position more comfortable than the back position due to a lack of shoulder flexibility.
- Start with bag placed in the Zercher position.
- Place your feet hip width apart and keep your core braced and spine neutral throughout the movement.
- Drive the hips backwards and hinge until you feel a light stretch in the hamstrings, the knees should be slightly soft.
- Squeeze the glutes and drive the hips forward until your body is fully extended.
Common Problems & Solutions
Error: Rounding out through the thoracic spine.
Correction: Keep the chest proud, shoulders retracted and initiate the movement by posteriorly rotating the pelvis.