Barbell Pin Good-Morning
Strengthen your posterior chain with the Barbell Pin Good-Morning. Master hip hinge mechanics and build a stronger back and hamstrings.
The Barbell Pin Good-Morning is a compound exercise that mainly works the glutes & hips, hamstrings and lower back, with help from the core. You'll need: barbell.
Required Equipment
Barbell Pin Good-Morning Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings; Spinal Erectors (erector spinae)
Secondary
Deep Core (transverse abdominis); Lower Back (quadratus lumborum)
Barbell Pin Good-Morning Variations and Alternatives
How to do the Barbell Pin Good-Morning
Set up a barbell on a power rack at about waist height and adjust the safety pins to as low as your flexibility allows while maintaining a neutral spine.
Stand facing the barbell, and position yourself so that when you bend at the waist, your lower back will touch the safety pins.
Duck under the barbell, and position it across your upper back, just below the base of your neck (as you would for a back squat).
Stand up, un-racking the barbell, and take a step or two back from the pins.
Assume a stance with your feet shoulder-width apart, toes pointing slightly outward.
Brace your core, and keep your back straight and head in a neutral position, looking forward.
Hinge at the hips, pushing them back and bending forward to lower the barbell towards the safety pins. Keep your knees slightly bent throughout the movement.
Once the barbell touches the pins, reverse the motion by extending through your hips and returning to the standing position.
Perform the desired number of reps and sets, ensuring you touch the pins with each repetition.
Focus on form throughout the exercise to prevent injury, especially keeping the core tight and the back neutral.
Remember to start with a light weight to ensure proper form and prevent injury. As you become more proficient, you may increase the weight as suitable for your strength level. Always consult with a fitness professional if you are new to this exercise or if you have questions about technique.
Barbell Pin Good-Morning FAQs
What muscles does the Barbell Pin Good-Morning work?
The Barbell Pin Good-Morning mainly works the glutes & hips, hamstrings and lower back, with help from the core. The main muscles are the gluteus maximus, hamstrings and erector spinae.
What equipment do you need for the Barbell Pin Good-Morning?
Barbell.
Is the Barbell Pin Good-Morning a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Pin Good-Morning go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Pin Good-Morning variations and alternatives?
Similar exercises include the Barbell Pin Front Squat, Rack Pull, Barbell Seated Good-Morning and Bodyweight Good-Morning.
Training calculators
Work out the numbers behind your training before your next session.
- How do I calculate my TDEE?Estimate the calories you burn across a full day, training included.
- How many calories do I burn at rest?Calculate your basal metabolic rate, the energy your body uses at rest.
- How does my strength compare?Check your estimated max and the strength level it puts you at.
- How can I plan my strength progression?Map out a plan for your squat, bench press or deadlift.