Good Morning off Pins

Hamstrings

Good Morning off Pins

LevelIntermediate EquipmentBarbell MechanicCompound ForcePush

A good morning that starts with the bar resting on pins in a rack, so each rep begins from a dead stop at the bottom.

Powerlifting

Primary musclesHamstrings

Secondary musclesAbdominals Glutes Lower Back

Energy burned

≈ 30 kcalFor 3 × 8–12, rest 90s · ≈ 5.2 kcal/min

Estimate range 23–38 kcal (±25 %)

Muscle mass worked18 %

Effort during a set9.2 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set the safety pins at the height of the bottom of your hinge.
2Rest the bar on the pins, duck under it, and position it on your upper back.
3Stand up, brace your core, and set your feet shoulder width apart.

How to perform

1Hinge forward and lower the bar to the pins with a flat back.
2Pause briefly at the bottom.
3Drive your hips forward and stand up powerfully.
4Reset your brace and repeat.