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Barbell Good Morning Off Pins
Barbell hip hinge starting from safety pins that targets hamstrings, glutes, and lower back to build posterior chain strength and improve squat and deadlift performance; emphasizes concentric force from a dead stop.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Advanced
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Traps, Abs, Adductors
Accessory Muscles
Quads
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Lower Back
7/10Erector Spinae
Traps
4/10Lower Traps
Abs
3/10Rectus Abdominis
Adductors
3/10Adductor Magnus
Quads
2/10Programming
Typical Rep Range
5-10 reps
Rest Between Sets
120-180 seconds • Longer for heavier sets
How to Perform
Set safety pins in squat rack at hip height when standing. Load barbell on rack, position across upper back like low-bar squat, feet shoulder-width.
- Brace core and hinge at hips, pushing glutes back with slight knee bend.
- Lower torso slowly until bar rests on pins, keeping back neutral.
- Pause briefly at bottom with dead stop.
- Drive hips forward through glutes and hamstrings to stand upright.
- Squeeze glutes at top and reset on pins for next rep.
Coaching Tips
Form Cues
- Push hips back first
- Keep back flat
- Drive through heels
- Squeeze glutes tight
- Eyes forward or neutral
Breathing
Inhale deeply to brace core before lowering; exhale during concentric hip extension.
Tempo
3-2-1
Range of Motion
Lower until bar touches pins with torso near parallel to floor; hips fully extend at top without hyperextending back.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start light to master form
- Do not bounce off pins
- Maintain neutral spine always
- Stop if hamstring strain felt
Spotting
Not recommended; use rack safeties for protection during heavy sets.
Common Mistakes
- Rounding lower back
- Bending knees too much
- Using momentum from pins
- Leaning too far forward
- Gripping bar too narrow
When to Avoid
- Lower back injury
- Hamstring strain
- Poor hip mobility
Flexibility Needed
- Adequate hip hinge range
- Thoracic extension
- Ankle dorsiflexion
Build Up First
- Master basic hip hinge
- Proficient in back squat setup
- Core bracing competency
Also known as
Pin Good Morning, Dead Stop Good Morning, Rack Good Morning
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