Barbell Pin Good Morning
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Thighs
- Typ
- Strength
The barbell pin good morning is a posterior-chain strength exercise where the bar rests across your upper back and each rep starts from a dead stop on the safety pins at the bottom of a hip hinge. By removing the stretch reflex, it builds raw strength in the hamstrings and glutes — with the lower-back erectors working hard to keep your spine braced — and carries over to deadlifts, squats, and pulling out of the bottom.
Barbell Pin Good Morning: So führst du sie aus
- 1Set the safety pins in a power rack at the height your bar reaches at the bottom of your hinge — roughly where your torso is parallel to the floor.
- 2Position the bar across your upper back as in a low-bar back squat, resting on the rear delts rather than your neck, and grip it firmly outside your shoulders.
- 3Stand with feet about shoulder-width apart, brace your core hard, and set a neutral spine with a slight natural arch.
- 4Hinge at the hips, pushing your glutes back and letting the bar settle onto the pins under control, keeping your shins vertical and a soft bend in your knees.
- 5Release tension into the pins for a brief dead stop, holding a tight neutral spine and braced core with no rounding.
- 6Drive your hips forward and stand tall, squeezing your glutes at the top without overextending your lower back.
- 7Reset your brace before each rep, then lower back to a controlled dead stop on the pins.
- 8Complete your reps, then re-rack the bar safely in the rack.
Technik-Tipps
- Always set the pins before loading the bar — they are the safety mechanism that catches the weight if your hips give out, so confirm the height with an empty bar first.
- Keep the hinge driven by your hips, not your knees: think about pushing your glutes toward the wall behind you while your shins stay nearly vertical.
- Re-brace your core and reset your lats before every rep, since the dead stop removes the bounce that would otherwise help you out of the bottom.
- Start light and add weight slowly — the dead-stop start is far more demanding on the lower back than a touch-and-go good morning.
- Keep the bar path over your midfoot and your weight balanced; let it drift forward and the load shifts dangerously onto your spine.
Häufige Fehler
- Rounding the lower back at the bottom, which puts the load on the spine instead of the hamstrings and glutes and sharply raises injury risk.
- Setting the pins too low and chasing extra range, which forces a position you can't brace and turns the lift into a spinal hinge rather than a hip hinge.
- Bending at the knees to turn it into a squat, which takes tension off the posterior chain and defeats the purpose of the movement.
- Yanking out of the dead stop with a back-led jerk instead of driving with the hips, which spikes shear force on the lumbar spine.
- Hyperextending the lower back at lockout to feel 'finished,' which stresses the spine with no added benefit.
Häufig gestellte Fragen
What muscles does the barbell pin good morning work?
It targets the posterior chain — primarily the hamstrings and glutes, which drive the hip extension — while the lower-back erector spinae work isometrically to keep your spine braced and neutral throughout the hinge.
Where should I set the safety pins?
Set them at the height your bar reaches at the bottom of your hinge, roughly where your torso is parallel to the floor or wherever you can still hold a braced, neutral spine. The pins should catch the bar at your true bottom position, not force you deeper than you can control.
How is a pin good morning different from a regular good morning?
A regular good morning is continuous, using the stretch reflex at the bottom to rebound. The pin version starts each rep from a dead stop on the pins, removing that bounce so you build strength out of the bottom position — and the pins act as a safety catch.
Is the pin good morning good for beginners?
It can be, but only after you can hold a braced, neutral-spine hip hinge with light load. Start with an empty or very light bar to groove the pattern and set the pins correctly, since the dead-stop start is demanding on the lower back.
How many sets and reps should I do?
Because it is a heavy posterior-chain strength move, 3–4 sets of 4–8 controlled reps works well. Keep the weight conservative and prioritize a tight neutral spine on every dead-stop rep over adding load.
