Good Morning off Pins
Trains the Hamstrings.
- Equipment
- A barbell and a rack
- Mechanic
- Compound
- Force
- Push
- Level
- Intermediate
How to do it
- Set the safety pins in a rack at about the height the bar reaches at the bottom of a good morning.
- Step under the bar so it rests across your upper back and stand up to unrack it, or start bent over with the bar on the pins.
- Set your feet hip-width, knees slightly bent, back flat.
- Hinge forward until the bar settles on the pins and the tension comes off.
- Pause there, then drive the hips forward to stand back up from the dead stop.
- Reset each repetition on the pins rather than bouncing off them.
Common mistakes
- Bouncing off the pins. The dead stop is the exercise — it removes the stretch at the bottom and makes the hips start from nothing.
- Setting the pins too low. They should catch the bar where a good morning already ends, not below it; pins set low turn the pause into a position the back has to hold rather than rest in.
- Losing the flat back while the bar is on the pins. The pause is a moment to reset the brace, not to relax under a loaded bar.
- Loading it like a standing good morning. Starting from a standstill at the hardest point means less weight than a version with a rebound to use.