Barbell Pin Good Morning

1. Set safety pins in a squat rack at about hip height and load the barbell across the pins.
2. Duck under the bar and position it across your upper back, gripping it wide for stability.
3. Lift the bar off the pins and step back into a stable stance, feet shoulder-width apart.
4. Keep a slight bend in your knees and brace your core.
5. Hinge forward at the hips, pushing your hips back as your torso lowers toward parallel with the floor.
6. Keep your spine neutral and the bar close to your back throughout the descent.
7. Squeeze your glutes and hamstrings to drive your hips forward and return to standing.

Common Mistakes

• Rounding the lower back: Letting your spine curve as you hinge forward increases injury risk. Keep your chest up and back flat through the whole range.
• Bending the knees too much: Excessive knee bend turns the movement into a squat instead of a hip hinge. Keep a slight, fixed knee bend and hinge from the hips.
• Starting from a dead stop without control: Jerking the bar off the pins can throw off your setup. Lift the bar off the pins deliberately before finding your stance.
• Going too heavy too soon: This is a technical hip-hinge movement, and excess load exposes any breakdown in form. Start light and add weight only once your hinge pattern is solid.

Programming Tips

Program 3 to 4 sets of 5 to 8 reps as an accessory after squats or deadlifts, resting 2 minutes, because its purpose is hamstring, glute and spinal erector strength in the hinge pattern. The pins let you take the bar at hip height without a heavy walkout, so it also works well as the first hinge exercise on a lighter day.

Set the bar across the upper traps, not the neck, pull the elbows down to lock it in place and keep the shins vertical throughout. Start with the empty 20 kg bar for a few sessions, then add 2.5 to 5 kg per week while the back stays flat at the bottom. The most common fault is the bar rolling up onto the neck as the torso drops, which rounds the upper back. Fix it by pulling the bar hard into the traps with the lats and keeping the chest proud as you hinge.

Common Questions

Good mornings vs Romanian deadlifts, which is better?

Both train the hinge, but the good morning puts the load on the back so the erectors work much harder and the weight must stay far lighter. Romanian deadlifts are easier to load heavy and safer for beginners; good mornings suit lifters who want stronger backs for squats.

How much weight should I use for good mornings?

Most lifters work between 30 and 50 percent of their squat for sets of 5 to 8. A 100 kg squatter starting at 40 kg is typical, and anything over 60 percent usually breaks the hinge.

Are good mornings bad for your lower back?

They strengthen the lower back when the spine stays neutral and the load is modest. Injuries come from rounding under weights that are too heavy, so progress slowly and stop the set when the back starts to bend.