Strict good morning hours with feet wide, knees locked, and straight back are excellent moves that solve a number of problems for beginners. They also offer additional strengthening for experienced lifters.
The lift should hold the barbell on the shoulders behind the neck, move away from the racks, and maintain a position of at least 90 degrees between the thighs. The knees should be locked and the head should look forward throughout the movement. The athlete should then bend forward from the hip and keep the back straight until the torso is parallel or nearly parallel to the floor before returning to an upright posture.
This movement is great for athletes with tight hamstrings that force the buttocks to hide at the bottom of the squat. It can also be helpful for people with ankle movement problems. It is also an excellent developer of hamstring strength for pulling and straightening the hips. Repetitions should be done in the range of 5 to 8 per set and for four or more sets at the end of the training session. The first time you use it, you should experience significant pain in the Achilles tendon.