Smith Machine Good Mornings

Start by adjusting the Smith Machine to the appropriate height for your height. Stand facing the Smith Machine, with your feet shoulder-width apart and the barbell resting on your upper traps (trapezius muscles) Grasp the barbell with an overhand grip, hands shoulder-width apart or wider depending on your shoulder mobility. Stand with your feet about a foot-length back farther than if you were doing a squat. Unhook the bar, keep your back straight, and your core engaged.
Begin the exercise by hinging forward at the hips, sitting your butt back, and keeping your back straight lowering your torso towards the ground as far as you can with a slight bend in the knees.
Pause for a moment at the bottom of the movement before returning to the starting position by raising your torso back to the upright position. Repeat for the desired number of reps.

Trainer Tips: Normally we don’t want a hyperextended neck, but by keeping the eyes forward and chin up, we can create a pocket for the bar so it doesn’t rest on your cervical vertebrae. You can also use a thin pad to help protect your neck bones or perform these from a more low bar position where the bar is across the back of the shoulders and not the neck.