Legs
Pin Squat
A powerful squat variation designed to eliminate momentum and build explosive strength from the bottom of the lift.
How to perform.
Follow the sequence — setup is half the lift.
Set the safety pins in a power rack to a height that corresponds with the bottom or middle of your squat range.
Position the barbell on the pins and load your desired weight before stepping under the bar to establish a solid back-squat shelf.
Inhale deeply and brace your core while maintaining a neutral spine as you lift the bar off the pins to the standing position.
Lower the barbell under control until it comes to a complete, dead stop on the safety pins.
Maintain your tension and posture for one full second while the bar rests on the pins without relaxing your torso.
Drive upward aggressively through your mid-foot to return the bar to the starting standing position.
Reset your breath and core brace at the top before beginning the next controlled descent.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Relaxing the core or back while the bar is resting on the pins.
- Bouncing the bar off the pins to use momentum for the upward phase.
- Allowing the hips to rise significantly faster than the shoulders during the drive.
- Setting the pins too high, which limits the effective range of motion.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.