Movement overview

The Anderson Squat, also known as the pin squat, is a variation of the traditional squat where the barbell starts from a dead stop on safety pins or supports within a power rack. This exercise focuses on developing explosive strength from the bottom position, improving sticking points in the squat, and enhancing overall lower body power.

Step-by-step cues

1. Set the safety pins in a power rack at a height where your thighs are parallel to the ground when you are in the bottom squat position.
2. Position the barbell on the safety pins and load it with an appropriate weight.
3. Stand under the barbell, positioning it across your upper back, and set your feet shoulder-width apart.
4. Engage your core and grip the bar firmly with both hands.
5. Drive through your heels to lift the barbell off the pins, extending your hips and knees until you reach a standing position.
6. Pause briefly at the top, then lower the barbell back to the pins with control.
7. Reset your position and repeat for the desired number of repetitions.

Technical tips

• Focus on maintaining a strong core throughout the lift to ensure stability and prevent injury.
• Use a controlled tempo when lowering the barbell back to the pins to maximize muscle engagement.
• Start with a lighter weight to master proper form before progressing to heavier loads.
• Ensure your feet are firmly planted and drive through your heels to maximize power output.
• Keep your chest up and shoulders back to maintain proper posture during the lift.
• Practice breathing techniques: inhale before lifting off the pins and exhale as you complete the lift.