Good Morning off Pins

Technique

How to perform Good Morning off Pins

1. Set a loaded bar on the power rack's safety pins at a height that allows a controlled hip-hinge starting position.
2. Step under the bar and position it across the rear of your shoulders with a secure hand grip.
3. Keep your feet planted, knees slightly bent and torso braced before taking the weight.
4. Extend your hips to stand without leaning backward at the top.
5. Move your hips back to lower the bar onto both pins while maintaining your trunk position.
6. Let the bar settle on the pins, re-establish your brace and repeat from the dead stop.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus, Erector Spinae, Gluteus Maximus.