T Nation

Dynamic Squats Off the Pins?

Dynamic squats off the pins instead of off a box? I might try it, but I was wondering if any of the stronger guys on this forum have tried it.

Thanks.

Never tried it cause it sounds dumb.

No. Thats a fucking horrible idea.

Stop clusterfucking. Try new shit out once the old shit that you know is going to work stops working.

As of right now, you havent even given the proven stuff a shot and youre already trying to clusterfuck it and change it unnecessarily.

[quote]Stronghold wrote:
No. Thats a fucking horrible idea.

[/quote]

care to explain why?

[quote]Stronghold wrote:
No. Thats a fucking horrible idea.

Stop clusterfucking. Try new shit out once the old shit that you know is going to work stops working.

As of right now, you havent even given the proven stuff a shot and youre already trying to clusterfuck it and change it unnecessarily.[/quote]

btw, I’m not trying new shit out for a while. I’ve told you like 6 times already that I’m waiting till after my meet to start the tate program, and will likely stay on that for a while.

facepalms

I squat like that on occasion and really like it. I think it gives me a better carry over to my regular squat than box squats. Box squats seem to help my dl more than anything.

The biggest advantages I have found are: a) it eliminates the tendency to rock off a box, sit down too hard, or round your back once you do hit the box b) by letting the bar sit on the pins it diminishes the stretch reflex and helps you get strong in the bottom position without frying your back doing regular pause squats, and c) it really reinforces the notion of keeping a tight arch in the bottom position, which is a problem for me on my more inflexible days.

You’re going from no load on your back to a huge load in a flexed position. This has slipped disc written all over it.

Squats off pins are a great exercise, but like anything else, you need to do it right.

Tedro makes some good points, box squats are massively overrated in my opinion. Rarely do you see a eastern european set up with them included yet they seem to be doing ok.

Im not a massive squatter (around 500 rock bottom @ 210) but these have helped my squat and deadlift…

the only problem i see is that the bar may slide on the pins before you press it up puting you in a akward and maybe dangerous starting position. I have seen people squat and do good mornings with the bar suspended from chains. that would seem like a better way of doing them.

taking the DE out of the equation, i find that squatting to pins and off pins are more effective for me than box squatting. when performing box squats you sit back onto the box with a wide stance. this is great for learning gear but no so much for a raw lifter. with pins i can keep my stance the same and squat down with my normal bar path. also, many people have trouble staying tight on a box. they will rock forward to get off of it.

now if don’t incorrectly, squatting to pins can be a cluster fuck. in one of my squat variations i squat to the pins, lightly touch them and then squat back up. i DON’T unload on the pins. if you do that, it’s almost impossible to get your tightness back and find your groove again.

in another variation, i squat off of pins starting from the bottom position. i do these for back and front squats. it’s very important to get really tight and in a perfect position before initiating the squat. when doing these i do them as singles and set up after every rep. i also do my zercher squats this way.

I’m with marauder in that I wouldn’t do them as speed work.
I’ve done squats off pins almost like rack lockouts for squats, using supermaximal weights. I saw pretty good results with these.

[quote]maraudermeat wrote:
taking the DE out of the equation, i find that squatting to pins and off pins are more effective for me than box squatting. when performing box squats you sit back onto the box with a wide stance. this is great for learning gear but no so much for a raw lifter. with pins i can keep my stance the same and squat down with my normal bar path. also, many people have trouble staying tight on a box. they will rock forward to get off of it.

now if don’t incorrectly, squatting to pins can be a cluster fuck. in one of my squat variations i squat to the pins, lightly touch them and then squat back up. i DON’T unload on the pins. if you do that, it’s almost impossible to get your tightness back and find your groove again.

in another variation, i squat off of pins starting from the bottom position. i do these for back and front squats. it’s very important to get really tight and in a perfect position before initiating the squat. when doing these i do them as singles and set up after every rep. i also do my zercher squats this way. [/quote]

Now this makes a lot more sense!

[quote]maraudermeat wrote:
taking the DE out of the equation, i find that squatting to pins and off pins are more effective for me than box squatting. when performing box squats you sit back onto the box with a wide stance. this is great for learning gear but no so much for a raw lifter. with pins i can keep my stance the same and squat down with my normal bar path. also, many people have trouble staying tight on a box. they will rock forward to get off of it.

now if don’t incorrectly, squatting to pins can be a cluster fuck. in one of my squat variations i squat to the pins, lightly touch them and then squat back up. i DON’T unload on the pins. if you do that, it’s almost impossible to get your tightness back and find your groove again.

in another variation, i squat off of pins starting from the bottom position. i do these for back and front squats. it’s very important to get really tight and in a perfect position before initiating the squat. when doing these i do them as singles and set up after every rep. i also do my zercher squats this way. [/quote]

A perfect explanation for using pins. Read about them recently and incorporated them in ME days (3 rep max typically). As Meat described, I either squat to the pins but don’t unload or start with the bar on the pins and get under (I believe these have been referred to as Anderson squats).

Typically, I’m starting with a weight about 5% over my 3 rep max and set the pins at something above a full squat. each week I have been trying to drop the pins one notch until I get to full squat depth. Then, add 5% and start the process over.
Squat is up 10% since I started 2 months ago. But, I’m not a big squatter so your results will vary.