Good Mornings Off Pins 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
"Good Mornings Off Pins" is an effective exercise that primarily targets the glutes while also engaging the abs, hamstrings, lower back, and upper back as secondary muscle groups. This movement is performed by setting a barbell on pins or a squat rack at about hip height. From there, you hinge at the hips while maintaining a neutral spine, lowering your torso toward the ground, and then returning to the starting position. This exercise helps strengthen the posterior chain, improving overall strength and stability in the lower body and core. The barbell adds resistance, making it an excellent choice for building power and muscle endurance.
How to Perform
Set the safety bars to a height just above your hips and place a barbell on them, ensuring it is properly loaded with the desired weight.
Stand in a slight bend at the knees, with your hips pushed back and your weight centered over your midfoot. Your torso should be hinged forward at the hips, keeping your back neutral and engaged.
Push through your entire foot, focusing on driving the hips forward to fully extend your torso. Stand tall at the top, ensuring your glutes are fully activated.
Slowly lower the bar back to the pins, maintaining control throughout the movement, and prepare for the next repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
The depth of the movement will depend on your personal flexibility and your ability to maintain a neutral spine throughout the exercise.
Consider trying a "false" grip (without wrapping your thumbs around the bar) to prevent potential discomfort or strain in the wrists and elbows.
The positioning of your neck is a personal preference. Some individuals find it helpful to keep their chin tucked and maintain a neutral neck, while others may benefit from looking slightly upward. Here are a few things to keep in mind:
If you have a more extended posture (often seen in athletes), tucking the chin may help you maintain a neutral spine more effectively.
If your posture tends to be more rounded, particularly in the upper back (thoracic spine), slightly looking up could encourage more spinal extension and improve your positioning.
Experiment with both neck positions to find what feels most natural and effective for your body type and movement mechanics.
As you hinge forward, your body weight will naturally shift toward your heels, but it's essential to maintain balance across your entire foot. Avoid letting your toes lift off the ground.
Focus on keeping three points of contact with the floor: the big toe, little toe, and heel. This will help you maintain proper balance and control throughout the lift.
How Not to Perform
Avoid Rounding Your Back: Do not let your spine round during the movement, especially in the lower back. This can place unnecessary stress on the spine and increase the risk of injury. Keep your back neutral and your core engaged to protect your lower back.
Do Not Overextend at the Top: Avoid overextending your hips at the top of the movement. While it’s important to fully extend, pushing your hips too far forward can lead to excessive strain on your lower back. Focus on squeezing your glutes at the top without forcing the movement.
Don’t Allow the Knees to Lock: Keep a slight bend in your knees throughout the exercise. Locking your knees at the top or bottom can cause unnecessary stress on your joints and decrease the effectiveness of the movement. A small bend in the knees helps maintain proper mechanics.
Don’t Shift the Weight Too Far Back: While your weight naturally shifts toward your heels, do not let it go so far back that your toes lift off the ground. This can cause instability and make the movement less efficient. Maintain even pressure across your entire foot, including the big toe, little toe, and heel.
Avoid Using Momentum: Do not rely on momentum to complete the movement. Jerking or swinging your body can lead to muscle imbalances and increase the risk of injury. Focus on slow, controlled movements to ensure that the target muscles, particularly the glutes, are doing the work.
Do Not Let the Bar Drift Away from Your Body: Keep the barbell close to your body throughout the lift. Allowing the bar to drift too far forward can place undue stress on your lower back and make the movement less effective. Keep the bar in line with your midfoot and your body to maintain proper alignment.
Don’t Look Too Far Up or Down: Avoid extreme neck positions, such as looking up or down excessively. A neutral neck position helps maintain proper spinal alignment. Looking too far up can strain the neck, while looking too far down can lead to rounding the upper back.
Avoid Using Too Much Weight Too Soon: Using excessive weight without proper form can lead to injury and poor execution. Start with a manageable weight and gradually increase it as your strength and form improve. Prioritize proper technique over lifting heavier loads.
Don’t Neglect Warm-up: Skipping a proper warm-up can increase the risk of injury. Ensure that your muscles are properly warmed up before performing this exercise, especially the glutes, hamstrings, and lower back, to prepare them for the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
