Barbell Pin Good Morning
Strengthen your posterior chain with the Barbell Pin Good Morning. This exercise targets the hamstrings, glutes, and lower back, improving hip hinge
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Pin Good Morning
Description
A strength exercise that primarily targets the lower back and also works the glutes and hamstrings.
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How to do Barbell Pin Good Morning
- 01Setup
Set the safety pins in a power rack to a height just below your chest, allowing the barbell to rest on them. Load a barbell and place it on the pins.
- 02Setup
Position yourself under the barbell with it resting across your upper back, just below your neck, similar to a squat. Grip the bar wider than shoulder-width.
- 03Setup
Unrack the bar by extending your hips and knees, then take 1-2 small steps back, standing with your feet shoulder-width apart and a slight bend in your knees.
- 04
Initiate the movement by pushing your hips back, maintaining a neutral spine and slight knee bend, allowing your torso to hinge forward until it's nearly parallel to the floor or you feel a deep stretch in your hamstrings. Inhale as you descend.
- 05
Engage your glutes and hamstrings to reverse the motion, pulling your torso back up to the starting upright position. Exhale as you ascend.
- 06
At the top, ensure your hips are fully extended without hyperextending your lower back. Repeat for desired repetitions, then carefully re-rack the barbell on the pins.
Tips
- Maintain a neutral spine throughout the entire movement by bracing your core tightly and avoiding any rounding of the lower back.
- Focus on pushing your hips straight back as if trying to touch a wall behind you, rather than just bending forward at the waist.
- Keep a slight, consistent bend in your knees; avoid locking them out or letting them bend excessively, which shifts tension away from the hamstrings.
- Control the eccentric (lowering) phase of the movement to maximize muscle engagement and stretch in the hamstrings and glutes.
Common mistakes
- Rounding the lower back during the hinge can lead to injury; fix this by actively bracing your core and keeping your chest up.
- Squatting instead of hinging reduces hamstring and glute activation; fix this by focusing on pushing your hips back and maintaining a relatively fixed knee angle.
- Hyperextending the lower back at the top of the movement puts undue stress on the lumbar spine; fix this by stopping at full hip extension without leaning back.
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Is Barbell Pin Good Morning good for beginners?
Barbell Pin Good Morning is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Pin Good Morning?
You need Barbell to perform Barbell Pin Good Morning. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Pin Good Morning?
Maintain a neutral spine throughout the entire movement by bracing your core tightly and avoiding any rounding of the lower back. Focus on pushing your hips straight back as if trying to touch a wall behind you, rather than just bending forward at the waist. Keep a slight, consistent bend in your knees; avoid locking them out or letting them bend excessively, which shifts tension away from the hamstrings. Control the eccentric (lowering) phase of the movement to maximize muscle engagement and stretch in the hamstrings and glutes.
What are common mistakes when doing Barbell Pin Good Morning?
Rounding the lower back during the hinge can lead to injury; fix this by actively bracing your core and keeping your chest up. Squatting instead of hinging reduces hamstring and glute activation; fix this by focusing on pushing your hips back and maintaining a relatively fixed knee angle. Hyperextending the lower back at the top of the movement puts undue stress on the lumbar spine; fix this by stopping at full hip extension without leaning back.
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Free · iPhone only · Available on the App Store