Good Morning off Pins

What it is

This compound movement begins with the barbell resting on pins at stomach height, challenging your hamstrings from a deep stretch. You will extend your hips to lift the weight to a standing position, engaging your glutes and lower back. Control the barbell as you slowly return it to the pins, ensuring your core remains braced. This exercise also strengthens your abdominal muscles.

Technique tips

• Set the barbell pins so you start nearly parallel to the floor.
• Place the barbell across your upper back, not directly on your neck.
• Keep your back tight and shoulder blades pinched throughout the movement.
• Initiate the lift by driving through your hips, engaging hamstrings and glutes.
• Maintain a slight bend in your knees; avoid locking them out.
• Control the descent, slowly lowering the weight back to the pins.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.