Smart Workout Diary

Barbell Good Morning from Pins

The barbell good morning from pins is a hip-hinge exercise performed in a power rack, starting with the barbell supported on safety pins. It primarily trains the hamstrings and glutes while the lower back and trunk maintain a rigid torso position. The exercise supports posterior-chain strength and controlled hinging technique.

Demonstration

Demonstration: Barbell Good Morning from Pins

Instructions

  1. Set the safety pins in a power rack at a height that supports the bar at your chosen bottom position.
  2. Position the bar across your upper back, grip it securely, and stand tall to lift it clear of the pins.
  3. Brace your trunk, keep a slight bend in your knees, and push your hips back while lowering your torso with a neutral spine.
  4. Lower under control until the bar gently contacts the pins or your planned range is reached.
  5. Drive your hips forward to stand tall, then return the bar to the pins with control when finished.
Muscle Group
Hamstrings
Other Muscle Groups
Glutes, Lower Back
Type
Strength
Mechanics
Compound
Movement Patterns
Hip Hinge
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Barbell, Power Rack
Difficulty
Intermediate

Technique tips

  1. Use a pin height that lets you maintain a neutral spine throughout the intended range.
  2. Keep the bar close to your upper back and avoid letting it shift as you hinge.
  3. Move from the hips rather than rounding forward through the lower back.
  4. Use a load you can control smoothly when contacting and leaving the pins.
Exercise library