Barbell Pin Good Morning

Description

How to Do Barbell Pin Good Morning

1. 1
   Setup

   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.

2. 2
   Setup

   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.

3. 3
   Setup

   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.

4. 4

   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.

5. 5

   Engage your glutes and hamstrings to reverse the motion, pulling your torso back up to the starting upright position. Exhale as you ascend.

6. 6

   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.