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.

Teaching Points

  1. Start with bag placed in the Zercher position.
  2. Place your feet hip width apart and keep your core braced and spine neutral throughout the movement.
  3. Drive the hips backwards and hinge until you feel a light stretch in the hamstrings, the knees should be slightly soft.
  4. 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.