Post by @movementgems

The Big 3 Lower Back Compounds. These aren’t the same movements, despite all having some hip extension. A seated good morning is your squat protection. No matter what barbell squat variation you’re doing, you can be sure you’ve been in a further forward lean position with seated good morning. Building abundance here is an insurance policy against a vulnerable position you don’t want to be in untrained. And of course, it’s the only 1 of the 3 that has any groin activation. A back extension is your bread and butter. It’s a great starting point, and I program these way before someone ever touches a seated good morning or rdl. It’s the only movement of the 3 that uses spinal flexion, and like seated GM, prepares you for another vulnerable position you don’t want to be in untrained. Even if it’s just tying your shoe or picking up something off the floor. You’d be shocked at how many otherwise strong people throw their back out picking something off the floor, even a light object. RDLs, Romanian deadlifts, will teach you how to hinge, build your posterior chain the most, and lengthen your hamstrings. I don’t find them productive to train without a pain free back, because I believe any regressed form of RDL can be better accomplished with a regressed back extension. But once you’re ready for them, they should be your go to hamstring builder. If you found this useful, follow for more movement breakdowns and pain free training