PIN SQUATS

Exercise Library 📚

PIN SQUATS! 🏋🏻‍♂️

The pin back squat is a way to train rate of force development because the bar is starting at a dead stop supported by the rack, or to train a specific weak point for the lifter by starting the squat in that position.

It can also be used as a squatting variation when pain or injury precludes full depth squats by both limiting depth precisely and avoiding the need to stop and change directions in the bottom position.

Set the pins of a power rack to position yourself at the depth of squat you need to train. Most commonly this will be around parallel or just above the bottom, but can also be higher to overload the legs and trunk beyond what you can squat, or as a way to work on explosive leg drive for the pulls of the snatch and clean.

Position yourself properly for the depth of the bar and brace your trunk forcefully. Drive the bar up off the pins and accelerate as much as possible. Return the bar to the pins completely so each rep starts from a dead stop.