Good Morning off Pins
The Good Morning off Pins is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The abdominals and glutes and lower back assist as stabilizers throughout the range of motion.
How to Good Morning off Pins
- 1
Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
- 2
Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight. Slowly lower the weight back to the pins returning to the starting position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Good Morning off Pins work?
The Good Morning off Pins primarily works the Hamstrings. Secondary muscles include the Abdominals, Glutes, Lower Back, which assist during the movement.
Is the Good Morning off Pins good for beginners?
The Good Morning off Pins is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Good Morning off Pins?
You need barbell to perform the Good Morning off Pins. Most commercial gyms will have this available.
Track Your Progress
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