Good Morning off Pins
A intermediate powerlifting exercise for the hamstrings, done with a barbell.
- Main muscles
- Hamstrings
- Also works
- Abs, Glutes and Lower back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
- Movement
- Push
How to do the Good Morning off Pins
- 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.
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Good Morning off Pins
Good MorningBarbell · Intermediate
Hanging Bar Good MorningBarbell · Intermediate
Sumo DeadliftBarbell · Intermediate
Sumo Deadlift with BandsBarbell · Intermediate
Sumo Deadlift with ChainsBarbell · Intermediate
Reverse Band Sumo DeadliftBarbell · Expert
Glute Ham RaiseMachine · Intermediate
Band Good MorningResistance band · Beginner
Questions
What muscles does the Good Morning off Pins work?
Mainly the hamstrings, with the abs, glutes and lower back helping.
Is the Good Morning off Pins good for beginners?
It's rated intermediate. Beginners can build up to it with Band Good Morning first.
What can I do instead of the Good Morning off Pins?
Good alternatives that train the hamstrings: Good Morning, Hanging Bar Good Morning, Sumo Deadlift or Sumo Deadlift with Bands.
How many sets and reps of the Good Morning off Pins should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).