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Barbell Pin Good Morning

Barbell Pin Good Morning

The Barbell Pin Good Morning is a compound exercise that primarily targets the posterior chain muscles of the body, particularly the lower back, glutes, and hamstrings. This exercise involves performing a bending motion while maintaining a neutral spine, making it an effective way to build strength and stability in the posterior muscles. To perform the Barbell Pin Good Morning, you will need a barbell and a power rack or squat rack with adjustable safety pins. Start by setting the safety pins at a level just below your shoulders and position the barbell across your upper back, similar to a squat position. Step back and position your feet hip-width apart, toes slightly pointed outwards. Maintaining a neutral spine, hinge forward at the hips, allowing your torso to lower towards the floor. Keep your knees slightly bent and focus on pushing your hips backward as if you were trying to touch the wall behind you with your glutes. Lower your torso until you feel a stretch in your hamstrings, but be mindful to not round your back. From the bottom position, squeeze your glutes and engage your hamstrings to drive your hips forward, returning to the starting position. Keep your core muscles engaged throughout the movement to maintain stability in your spine. Repeat for the desired number of repetitions. Adding the Barbell Pin Good Morning to your workout routine can help improve your posture, strengthen your posterior chain muscles, and enhance your performance in compound lifts like squats and deadlifts. As with any exercise, it's important to start with a weight that challenges you but allows for proper form. Gradually increase the load as you become more comfortable and confident with the movement. Happy training!


  • Start by setting up a barbell on a power rack at about waist height.
  • Position yourself facing the barbell with your feet hip-width apart.
  • Bend your knees slightly and grip the bar with an overhand grip, slightly wider than shoulder-width apart.
  • Step back, maintaining a tight core and a straight back.
  • Keep your head up and your eyes forward throughout the movement.
  • Begin the exercise by hinging at your hips, pushing your glutes back as far as you can while keeping your chest up.
  • Lower your torso until it is parallel to the floor or slightly lower, feeling a stretch in your hamstrings.
  • Pause for a moment at the bottom, feeling the tension in your hamstrings.
  • Engage your glutes and hamstrings to reverse the movement and come back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a light weight to master the correct form before increasing the load.
  • Engage your core muscles throughout the entire exercise to maintain stability.
  • Focus on maintaining a neutral spine position throughout the movement.
  • Control the descent of the barbell to work on your eccentric strength and stability.
  • Gradually increase the range of motion as your flexibility and strength improve.
  • Perform the exercise in front of a mirror to ensure proper form and alignment.
  • Use a spotter or a power rack with safety pins to avoid injury and assist with heavier weights.
  • Breathe deeply and exhale during the effort phase of the exercise.
  • Don't rush the movement; focus on a slow and controlled motion.
  • Incorporate variation into your workouts by using different grip widths or barbell positions.

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