3 Reasons Why You Should Do PIN Squats (EXPLOSIVE GAINS!)
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- Опубліковано 10 лип 2024
- Pin squats! What is the benefit of squatting down to pins? And why not just do box squats?
Pin squatting a very useful tool that doesn't get the amount of attention it deserves in the strength & conditioning community. Much like box squatting, squatting down onto pins breaks up the eccentric-concentric chain of the squat pattern, it removes the vast majority of the stretch reflex form the exercise, and it creates a situation where the lifter is much more dependent on dead stop explosive power in order to successfully complete the lift.
But unlike box squats pin squats also come with many other benefits as well!
For example, where raw squatting is concerned a box squat fundamentally alters the movement pattern. You simply cannot sit down onto a box in the same way that you sit down into a free squat. However, the mechanics of squatting down onto the pins are exactly the same as the mechanics of squatting down free. Because of this specificity aspect most people will find better transfer from pin variations into free variations.
As noted, the pins break up the eccentric and the concentric phases, remove most of the stretch reflex, and force you to learn how to explode from a dead stop position. They also accomplish this while completely deloading you from the weight. In a box squat you are still under load at the bottom of the movement. In a pin squat you are not.
This means that in order to be successful you must learn how to brace maximally and instantaneously through the torso and drive aggressively through the legs without losing position. Many people struggle with their hips popping up and the pins force you to learn how to fix that. Thus, this tool is probably one of the best out there for ingraining proper drive out of the hole of a free squat.
This total deloading aspect that is present during pin squatting also seems to create a movement that builds just as much as strength as other squatting variations, while reducing the joint stress that is present and yielding a higher SFR (stimulus-fatigue ratio), which can be a godsend for aging lifters and athletes.
These are just a taste of the HUGE benefits that squatting to pins has to offer! In today's video we do a deep dive into the 3 most important benefits that pin squatting variations have to offer.
Lots to digest today! I hope you enjoy the video and find it informative. Please remember to smash the like button before you go, leave me a friendly comment down below, and share the video around to spread the good word! Please remember, the more engagement we can get on a video like this the more eyes that will ultimately see it, and that will go a long way towards bringing these important concepts out into the forefront of the strength and conditioning community.
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RESOURCES & REFERENCES
Why You Should Do ZOMBIE Front Squats
• Why You Should Do ZOMB...
Anderson Squats are a GAME CHANGER (Learning Lessons From a SINGLE REP)
• Anderson Squats are a ...
3 Reasons Why Front Squats Are BETTER THAN Back Squats Bro (MUST SEE!)
• 3 Reasons Why Front Sq...
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TIMESTAMPS
0:00 Pin squats are the sh*t!
1:25 Check out Barbell Apparel!
2:20 What EXACTLY is a pin squat?
5:10 Pin squats benefit #1
8:05 Pin squats benefit #2
10:28 Why not just do box squats?
15:21 Pin squats benefit #3!
17:18 Powerlifting should switch to pin squats!
19:59 What do YOU GUYS think?
Local Elevator by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. creativecommons.org/licenses/...
#squat #boxsquats #strengthtraining #bodybuilding #fitness #strengthandconditioning #enkirielitefitness #legday #legworkout #powerlifting #strongman - Розваги
Please never stop posting. You won me over back in the Athlean X drama days, and I've learned so much from you over the years.
Thanks man. Just doing what I can. Glad to hear the info is helpful for you!
I like the idea of requiring powerlifters to have to touch a certain depth. Really helps remove human bias from judging the competition
Just want to say bro that for the last 4 years I’ve watched almost all your videos and you’ve changed my whole approach to training.
You were what I was searching for 12 years ago but didn’t find till 2020.
I know you’re still a successful account but still the Most underrated fitness UA-camr imo. Thanks for all the work Alec
Pin squats would be awesome in powerlifting competitions and would definitely help prevent injuries.
Well explained in supporting detail. Many considerations to add to training.
Hope it helps ya man!
The goat of fitness channels
Absolutely agree with powerlifting switching to pin movements been thinking this for years. The lowering of the bar in the squat makes it more of a training movement rather than a physical task that occurs naturally.
I will put a well executed 3-5s pause squat up there too. There’s just something about having to hold the weight at the bottom that you don’t fully get from pin squats as you’re deloading the weight into the pins.
Yep! That's the primary distinction, having to support the weight to eliminate the stretch reflex vs getting to set the weight onto the pins to eliminate the stretch reflex.
For me the pin squat is a better way to keep loading high while learning how to be super powerful out of the hole whereas the pause squat is better for getting comfortable supporting the weight in the hole and improving bracing st the deepest point.
I tried this today after watching your video. Im def going to add it to myprogramme
I founds that It is so good for ensuring you consistently hit the right depth and reminds me of an exercise that i do on the seated press where I push the seat as far forward as it will go, then make sure the plates touch on each rep.Oh, and keep up the good work
You have inspired me to keep going. The one thing that really helped me to really make any progress at all was RDLs. RDLs allowed me to become stronger overall and that did transfer to my squats. Chances are not everyone is as genetically gifted as you. I'm a girl with mid genetics, and I managed to push the envelope by simply growing my strength. If one area is stuck I don't keep hammering at it, I move focus to another area and deload. And what do you know? You progress again simply by realizing that humans are not parts. We are not just like a jigsaw puzzle, oooh let's grow these here quads. We are more like a computer - a smart learning machine that learns over time to get optimal.
I found pin squats helped with my position out of the hole for sure.
Although I recently had a client struggling with depth. We cued different things and it got to a point where I “said set the pins below parallel and find a way to touch em” and voila; depth achieved. Definitely had me thinking we should have started there.
Proprioceptive tools can be very helpful in certain cases! Glad you solved it!
I have been having a hard time with keeping squat depth consistent when going heavy (at least heavy to me, my heavy is your warm up lol), I am going to try pin squats to aide in making my form and depth more consistent. Especially with how well they look to have carryover to free squats, thanks for the informative video, as always.
I also want to add that I think pin squats would be a great idea for powerlifting, yes, it would change the movement, but it would add so much safety to competitions, because like you have said previously, human spotters cannot be relied on.
Good luck man! I hope the pin work helps you out!
Gratz on that barbell apparel, bro
Thanks man
Fantastic video. Sold if it corrects hips shooting too far back coming out of the hole in a deep bottom position
One of the best ways to eliminate that is SSB squats get them quads stronger and it wil go away…I know this is old but hope you’ve already had success in this area brother
Thank you for your help. I have not had the opportunity to use a safety bar.
Yup
I've been seeing a lot of pin variations getting recognition as strength builders. Gotta try them.
Gotta get that dummy strength bro!
As part of my rotation of squat variations I use pin squats with a descent tempo of three to five seconds. That pause destroys me, but it also helped my squat go up pretty fast.
That's a brutal variation right there!
What about paused ATG squats? I have good hip mobility, and could do ATG squats right at the beginning. I like to pause at the bottom (sometimes even for a little while, just chillin' there), and then explode up. Would that be like a 50-50 thing where the stretch reflex is sort of taken out because it still has the eccentric and the bar is never deloaded but aren't in any way bouncing out of the bottom position?
It has helped me out incredibly well at my manual labor job. I pretty much always pick up really heavy pipes or wood branches in a similar movement pattern, I get them on top of my legs first, then zercher squat them up and I can tell this strength carryover comes from doing the front squats
I’m more of a fan of Anderson squats myself. I Love both variations of course. But, the not squatting to pins in competition is something I’ve always thought was a little ridiculous. We have had power racks and safety devices for years, yet they still rely on people. It should have been done 20 years ago in my opinion. Also, I’m a big fan of brute strength movements. Front Anderson squats get me all fired up. Love the channel keep up the great work! Cheers!
Thanks a lot brother. Thanks for chiming in!
Anderesen Front Squats off the blocks for clusters of 5 is insane stimulus low fatigue because of no eccentric. I call them mountain squats. You can do reps because you drop the bar on the blocks instead of lowering it down,
also positioning is easy because entering front rack is much easier than putting it on your back. Another benefit is that it feels much better on the knees than beating yourself up with high volume squats.
This is a good idea!
@@EnkiriElite try them out hahaha
Typo in the title mate. Also yeah damn, pin squats are wild, haven't done them in forever.
? I'm not seeing the typo
Oh derp thank you lol
I got you bro.@@EnkiriElite
How would this compare to pause squats?
Do you think someone’s free squat numbers would increase or decrease if one only does pin squats for a few months and progresses on them? (Along with doing other non-squat leg exercises)
Hey Alec, assuming someone hits lower body twice a week, would you recommend programming the Pin Squat on the same day as you free back Squat, as an accessory lift, or would you do them on your 2nd lower body day foregoing back Squats on that 2nd day?
I typically go with the latter scenario you mentioned!
@@EnkiriElite Hey Alec, thanks for getting back to me, and as always thanks for the great content.
What do you think about pause squats if my gym doesn’t have any safety bars. I know it’s not quite the same as load has to be adjusted to account for the isometric hold at the bottom and the bar isn’t unloaded
Pause squats are great! But the benefits aren't quite the same. You are bracing constantly during a pause squat (which can be very helpful) but it's not the same as coming out from under load and then having to maximally rebrace INSTANTLY. They're just different variations with different benefits
Is there any difference between pins and safety straps with this?
No, not really. Some people prefer straps because they eliminate any bouncing of the bar
I'm curious - how do you find pin squats compared to pause squats?
Also do you do multiple reps pin squats or do you mainly do singles for these?
@@denester1 the pin squat is easy to do reps on as you just stand back up again and use the negative like you did before.
It's trickier to do reps on the Anderson squat but all you have to do is set the bar back down on the pins at the bottom, come out from under the bar and stand up for a second to reset, and then wedge yourself back under again and do the next rep.
Pin squats and pause squats just have different benefits. Pins will allow greater loading and they also force you to learn how to brace maximally instantaneously because you are coming out completely unloaded from the weight at the bottom.
Pause squats on the other hand force you to get better at holding your brace for an extended period and often while letting your air go because you are supporting the weight in the hole. The weights used are typically lighter because of this as well.
So both are good, but they're just different
@@EnkiriElite Thanks for taking the time up to reply!
So if someone lift 405 in an anderson or pin squat has more brute strenght than someone that lift 405 in a regular squat?
Yes. And the guy who is pin squatting 405 has the potential to free squat 450-500 if he works at it.
@@EnkiriElite i am a wrestler so pin or Anderson back front or zercher squats are the Best option For me right?
Algo
Thanks man
Pin squat and press would solve a lot of powerlifting's problem and could even make it more entertaining to watch. And it will very certainly never happen 😅
I agree that it won't happen lol
if only I had a power rack 😢
The holy grail of lifting…..
@@beburs i work out in my bedroom with squat stands lol
@@penumbrium a rack of vital brotha.ibrecommend it as soon as you are able!
force all powerlifters to pause squat ATG so depth is no longer an issue
Isn't a pin squat just a repeated Anderson squat, without wasting the energy to drop the bar to the pins every time?
No. A pin squat provides positional and elastic energy benefits by way of the eccentric phase. You should be able to lift significantly more weight by using the eccentric phase and lowering down to the pins.
A true Anderson squat is a BOTTOMS UP lift. It starts from the bottom with no eccentric benefits. The only way to repeat this process for repetitions is to lower the bar back down to the pins, stand up out from under the weight, and then get back under it and force yourself into a full reset. Otherwise, yes, you are just doing pin squats now after the first rep.
How does one do an Anderson Squat without an eccentric? That would mean only doing one squat, then stripping the bar to set it up on the pins again. Or dropping it to the pins. Or getting help lowering it. I'm confused.
...or just standing up in between reps to force yourself to reset under the bar. No different than resetting between reps on a deadlift.
But you still have to do an eccentric to return the bar to the pins to do that reset.@@EnkiriElite
@@TransformsIntoAGuitar ...but you don't have to control it. Doesn't waste energy. The bigger point is getting wedged under the bar at depth without the aid of an eccentric phase.
I see. Thanks for clarifying.
@@EnkiriElite
Do a video only for clicks on Sam Sulek
the real way to squat is to overload the eccentric with submaximal weight to pins and then deload the bar enough to anderson squat it back up and repeat. anything else is child's play.
I'd say go with weight releasers in this case 😂