Barbell Pin Good Morning

Muscles worked

Setup

1. Set the safety pins in a power rack at a height where your torso will be near parallel to the floor when the bar is resting on them.
2. Position the barbell on the pins and step under it, placing the bar across your upper traps (high bar) or rear delts (low bar).
3. Set your feet shoulder-width apart with a slight bend in the knees and a neutral spine.
4. Grip the bar firmly and pull your shoulder blades together to create a stable shelf for the weight.

How to do it

1. Inhale deeply into your abdomen and brace your core forcefully to create intra-abdominal pressure.
2. Exhale as you drive your hips forward and extend your torso upward in a controlled, explosive motion until you are standing fully upright.
3. Inhale as you slowly hinge at the hips, pushing your glutes back and keeping your chest up to lower the bar back to the pins.
4. Allow the bar to settle completely on the pins for 1-2 seconds to eliminate all momentum before the next rep.

Form checklist

• Maintain a flat back and neutral neck throughout the entire range of motion.
• Keep the knees 'soft' but fixed; do not allow them to bend further into a squat.
• Ensure the bar remains in a vertical line over your mid-foot.
• Do not allow the lower back to round as you reach the pins at the bottom.

Pro tips

• Think about 'breaking the bar' over your back to keep your lats and upper back tight, which protects the spine.
• Focus on driving your heels into the floor to initiate the movement, feeling the tension primarily in the hamstrings and glutes.
• Experiment with pin height; lower pins increase hamstring stretch, while higher pins allow for heavier loading to target the lower back.

Make it harder

• Lower the pins by one hole to increase the range of motion and the demand on the posterior chain.
• Use a Safety Squat Bar (SSB) to shift the weight forward, significantly increasing the demand on the spinal erectors and upper back.

Frequently asked

What muscles does the barbell pin good morning work?

The barbell pin good morning primarily targets the erector spinae and hamstrings, and also works the glutes as secondary muscles.

What equipment do you need for the barbell pin good morning?

The barbell pin good morning uses barbell and weight plate.

Is the barbell pin good morning good for beginners?

The barbell pin good morning is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degree One Leg Hyperextension Arms in Front of BodyIntermediate · erector spinae, glutes, and hamstrings
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Barbell Deadlift From BlocksIntermediate · erector spinae, glutes, hamstrings, lats, and quadriceps
• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius