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.