Good Morning off Pins

Also called pin good morning, dead stop good morning and good morning from pins.

Works

Hamstrings, plus abs, glutes and lower back

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. 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.

Cues

• Bar set in the rack at stomach height.
• Get under it, back tight.
• Hips drive forward to stand.
• Lower back to the pins.

Common mistakes

• Rounding the back.
• Squatting the bar up.
• Bar set too low.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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