T Nation

Back Squat from Pins

Bodybuilding
#1

I’ve been wanting to experiment with Christian Thibaudeaus’s different types of training techniques to overload the stretch position, specifically with training legs.

Has anyone had any experiences/good success with doing BB back squats from a dead start position using pins?

I am thinking about utilizing this technique tomorrow; however, I am wondering what position would be optimal to place the bar on the pins. I’m guessing slightly below parallel. I realize the muscles have to be in a stretched position in order to reduce the stretch reflex.

Thoughts/Comments?

Thanks

Serd

#2

I often read articles from Dan John where he promotes front squating from a dead stop, with bar sitting on top of 2 saw horses, he said it helped him overcome a stall in his front squat.

#3

I have been doing both back and zercher squats from the pins for about 2 months now as accessory work. I am testing my new 1-2 rm on the back squat today, we’ll see how they help. I think they help a ton. Varying the pin heights from just above parallel to a little below helps a lot.

#4

I’ve been doing this for a couple weeks, but I haven’t been going very low due to an injury. It’s been a great way for me to get more work done in a safe working range. Hopefully it translates to nice gains in a full squat, but I’m still probably a week away from there.

#5

Dead start is fine to add variety, but keep in mind in the squat and in atheletic activities you are allowed to make use of the stretch-reflex function. You may as well be very good at the stretch-reflex.

I believe some have said that they do dead-starts to gain “stability” and confidence in a range where they are having issues.

#6

Just a few words of advice: start light, and make sure you are flexible enough to start in the proper position. I messed up my back a few months ago doing these from low pins, and it still hasn’t healed properly. Front Squats or zerchers from pins may be a better choice.

#7

I don’t use backsquats normally these days, but when training with Thibs, this was one of the exercises he had us do. Very intense, and left me feeling real good after hefting some weights. I can’t recall the exact starting position he used, but we were working in a power rack, so you could obviously play around a lot until you find your ‘sweet’ spot.

S

#8

[quote]ebomb5522 wrote:
I have been doing both back and zercher squats from the pins for about 2 months now as accessory work. I am testing my new 1-2 rm on the back squat today, we’ll see how they help. I think they help a ton. Varying the pin heights from just above parallel to a little below helps a lot. [/quote]

Awesome, please let me know how it goes…

#9

[quote]Serd wrote:
ebomb5522 wrote:
I have been doing both back and zercher squats from the pins for about 2 months now as accessory work. I am testing my new 1-2 rm on the back squat today, we’ll see how they help. I think they help a ton. Varying the pin heights from just above parallel to a little below helps a lot.

Awesome, please let me know how it goes…[/quote]

Tested it. After doing front squats for the past 2 months along with the pin squatting accessory work, I maxed at a pretty easy 455. I believe that I could have gotten 465 or maybe 475, but I did not have a spot. This is prob 25-30 lb heavier than a few months ago, without doing any full squatting. I would say thats an improvement.

#10

[quote]ebomb5522 wrote:
Serd wrote:
ebomb5522 wrote:
I have been doing both back and zercher squats from the pins for about 2 months now as accessory work. I am testing my new 1-2 rm on the back squat today, we’ll see how they help. I think they help a ton. Varying the pin heights from just above parallel to a little below helps a lot.

Awesome, please let me know how it goes…

Tested it. After doing front squats for the past 2 months along with the pin squatting accessory work, I maxed at a pretty easy 455. I believe that I could have gotten 465 or maybe 475, but I did not have a spot. This is prob 25-30 lb heavier than a few months ago, without doing any full squatting. I would say thats an improvement. [/quote]

very nice improvement. Thanks for the update

#11

You can do Anderson Squats which is a variation of this type of dead start squat. I dont know if there are any articles out there on them particularly but I have seen them mentioned in the past.

Basically, using a power rack start with the pins fairly high up (probably around quarter squat) and then choose a weight that will allow you to hit a target reps range ex:6-8 reps.
Then when you hit that rep range with that weight drop the pins one hole and aim for the same rep range, with the same range but a slightly larger ROM.

Instead of a weight or rep progression, it utilizes a ROM progression and eventually when you get down to a parallel squat with that weight you repeat the process with a heavier weight.

Its sounds good in theory, and I cant vouch for them as I haven’t tried them yet (Im about to start them next tuesday). So I just thought that you may find that little bit of info interesting =)

bams

#12

Ive done them from time to time. I used to be one of those fucktards who did half squats. The squats from the pins put a stop to that and gave me a decent increase in strength

#13

dead-stop front squats from pins seem to be the only way I can do front squats for reps over 275 lbs without numbness in my shoulders. It also helps folks like myself focus on form, as you get to set your feet/legs/hips/spine prior to starting the concentric portion of the lift.
I’ve used it as more of an activation exercise to get my CNS warmed up.
Make sure to set the pins as low as possible without losing a neutral spine.

A good example:

mauradermeat goes for 365 x 3 with bands