Good Morning off Pins

Good Morning off Pins is a strength - bottom-start hip hinge exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Abdominals, Gluteus maximus, Erector spinae
Exercise type: Strength - bottom-start hip hinge

Exercise technique

Pins
Set the rack pins at a bent-over starting height where you can maintain a long back.
Bar placement
Move under the bar and settle it securely on your rear shoulders.
Grip
Secure the bar with your hands and keep your shoulder blades firm.
Feet
Bend your knees slightly and plant your feet.
Pretension
Brace your abdominals and lengthen your back before lifting the bar off the pins.
Rise
Extend your hips to lift the bar under control and stand upright.
Return
Send your hips back and lower the bar softly onto both pins together.

Key technique points

Match pin height to your available range.
Do not place the bar on your neck.
Keep knee bend small.
Establish torso tension first.
Contact both pins evenly.
Do not extend beyond upright through your lower back.

Common mistakes

Pins too low

Do not force a starting position that requires rounding your back.

Jerking off the pins

Do not jerk the bar upward before bracing.

Turning it into a squat

Do not change the hinge by bending your knees forward.

Loading the neck

Do not place the bar on the neck instead of the rear shoulders.

One-sided lowering

Do not strike one end of the bar on its pin early.

Leaning back at the top

Do not extend the hip opening by arching your lower back.

Frequently asked questions