Smith Good Morning Off Pins
Strengthen your posterior chain with Smith Good Mornings off pins. This controlled hip hinge targets glutes, hamstrings, and lower back for improved
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Smith Good Morning Off Pins
Description
A weightlifting exercise that focuses on the lower back, hamstrings and glutes. The user leans forward with a barbell on their back, then stands up straight again.
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How to do Smith Good Morning Off Pins
- 01Setup
Set the Smith machine bar to chest height and load appropriate weight. Position yourself under the bar with it resting across your upper traps, not your neck.
- 02Setup
Place your feet hip-width apart, directly under your hips, with a slight bend in your knees. Unrack the bar by rotating the safety hooks.
- 03
Initiate the movement by hinging at your hips, pushing your glutes backward while keeping your back straight and core engaged. Allow your torso to lean forward until it's nearly parallel to the floor or you feel a deep stretch in your hamstrings.
- 04
Maintain the slight bend in your knees throughout the movement, avoiding any rounding of your lower back. Control the descent, inhaling as you lower.
- 05
Engage your glutes and hamstrings to reverse the movement, pushing your hips forward and returning to the upright starting position. Exhale as you stand up.
Tips
- Maintain a neutral spine: Focus on keeping your back flat and core tight throughout the entire movement to protect your spine and maximize hamstring and glute activation.
- Control the eccentric phase: Slowly lower the bar, taking 2-3 seconds to reach the bottom position, to increase time under tension and improve muscle growth.
- Hip hinge, not squat: Ensure the movement is driven by pushing your hips backward, not by bending your knees excessively, to effectively target the posterior chain.
- Depth is key: Only go as deep as your hamstring flexibility allows while maintaining a flat back; forcing depth with a rounded back can lead to injury.
Common mistakes
- Rounding the lower back: Avoid rounding your lower back by actively engaging your core and maintaining a neutral spine throughout the hip hinge.
- Squatting instead of hinging: Prevent excessive knee bend by focusing on pushing your hips straight back and feeling the stretch primarily in your hamstrings.
- Using too much weight: Reduce the weight if you cannot control the movement or maintain proper form, as heavy weight with poor form increases injury risk.
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Is Smith Good Morning Off Pins good for beginners?
Smith Good Morning Off Pins 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 Smith Good Morning Off Pins?
You need Smith machine to perform Smith Good Morning Off Pins. 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 Smith Good Morning Off Pins?
Maintain a neutral spine: Focus on keeping your back flat and core tight throughout the entire movement to protect your spine and maximize hamstring and glute activation. Control the eccentric phase: Slowly lower the bar, taking 2-3 seconds to reach the bottom position, to increase time under tension and improve muscle growth. Hip hinge, not squat: Ensure the movement is driven by pushing your hips backward, not by bending your knees excessively, to effectively target the posterior chain. Depth is key: Only go as deep as your hamstring flexibility allows while maintaining a flat back; forcing depth with a rounded back can lead to injury.
What are common mistakes when doing Smith Good Morning Off Pins?
Rounding the lower back: Avoid rounding your lower back by actively engaging your core and maintaining a neutral spine throughout the hip hinge. Squatting instead of hinging: Prevent excessive knee bend by focusing on pushing your hips straight back and feeling the stretch primarily in your hamstrings. Using too much weight: Reduce the weight if you cannot control the movement or maintain proper form, as heavy weight with poor form increases injury risk.
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Free · iPhone only · Available on the App Store