Quick Answer
Off Pins Good Morning is a intermediate powerlifting exercise that targets your hamstrings and lower back. It uses a barbell. Set pins in rack at desired bottom height (e.g., torso parallel).
Video Tutorial
How to Perform the Off Pins Good Morning
- 1
Set pins in rack at desired bottom height (e.g., torso parallel).
- 2
Place bar on pins.
- 3
Position self under bar (on back), feet planted.
- 4
Set up like good morning start position but at bottom.
- 5
Engage core/back. Extend hips/back to lift bar off pins.
- 6
Stand/straighten torso.
- 7
Slowly lower bar back to pins by hinging hips.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Off Pins Good Morning isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Off Pins Good Morning work?
The Off Pins Good Morning primarily works your hamstrings and lower back. Secondary muscles include the abdominals, glutes and core.
What equipment do I need for the Off Pins Good Morning?
The Off Pins Good Morning needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Off Pins Good Morning suitable for beginners?
The Off Pins Good Morning is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Off Pins Good Morning should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Off Pins Good Morning every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings and lower back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.