Exercise Library
Pin Back Squat
AKA Bottom-Up Squat, Rack Back Squat, Rack Squat
AKA Bottom-Up Squat, Rack Back Squat, Rack Squat
The pin back squat is a way to train rate of force development because the bar is starting at a dead stop supported by the rack, or to train a specific weak point for the lifter by starting the squat in that position.
It can also be used as a squatting variation when pain or injury precludes full depth squats by both limiting depth precisely and avoiding the need to stop and change directions in the bottom position.
Set the pins of a power rack to position yourself at the depth of squat you need to train. Most commonly this will be around parallel or just above the bottom, but can also be higher to overload the legs and trunk beyond what you can squat, or as a way to work on explosive leg drive for the pulls of the snatch and clean.
Position yourself properly for the depth of the bar and brace your trunk forcefully. Drive the bar up off the pins and accelerate as much as possible. Return the bar to the pins completely so each rep starts from a dead stop.
Notes
Establishing balance under the bar can be tricky because it’s being supported by something other than the lifter initially. Be sure to roll the bar into the correct position before beginning. Tension can be put against the bar to feel the balance first. Maximal acceleration and speed are important to truly get the most value from the exercise. Lifting blocks can be used instead of a power rack.
Purpose
The pin squat helps train rate of force development / explosive-strength and aggression, and can be used to strengthen specific ranges of motion in the squat. Most commonly, this would be around the parallel position, which is the most mechanically disadvantageous position and will create a sticking point in the lift. The pin squat differs from the pause squat because it removes much of the pre-tension of the muscles and consequently demands higher rate of force development.
Programming
Sets of 3-5 reps are typical, but 1-2 can be used periodically. The pin squat should be used as one squat variation in a given training program, combined with at least one other day of normal squatting to maintain full range of motion and training the elastic change of direction in the bottom.
Variations
Pin back squats can be performed from any depth, from the bottom to quarter. They can be done with different eccentric variations ranging from slow eccentrics back to the pins or blocks, or even virtually no eccentric via lowing the bar back to the pins or blocks without any significant resistance.
It can also be used as a squatting variation when pain or injury precludes full depth squats by both limiting depth precisely and avoiding the need to stop and change directions in the bottom position.
Set the pins of a power rack to position yourself at the depth of squat you need to train. Most commonly this will be around parallel or just above the bottom, but can also be higher to overload the legs and trunk beyond what you can squat, or as a way to work on explosive leg drive for the pulls of the snatch and clean.
Position yourself properly for the depth of the bar and brace your trunk forcefully. Drive the bar up off the pins and accelerate as much as possible. Return the bar to the pins completely so each rep starts from a dead stop.
Establishing balance under the bar can be tricky because it’s being supported by something other than the lifter initially. Be sure to roll the bar into the correct position before beginning. Tension can be put against the bar to feel the balance first. Maximal acceleration and speed are important to truly get the most value from the exercise. Lifting blocks can be used instead of a power rack.
Purpose
The pin squat helps train rate of force development / explosive-strength and aggression, and can be used to strengthen specific ranges of motion in the squat. Most commonly, this would be around the parallel position, which is the most mechanically disadvantageous position and will create a sticking point in the lift. The pin squat differs from the pause squat because it removes much of the pre-tension of the muscles and consequently demands higher rate of force development.
Programming
Sets of 3-5 reps are typical, but 1-2 can be used periodically. The pin squat should be used as one squat variation in a given training program, combined with at least one other day of normal squatting to maintain full range of motion and training the elastic change of direction in the bottom.
Variations
Pin back squats can be performed from any depth, from the bottom to quarter. They can be done with different eccentric variations ranging from slow eccentrics back to the pins or blocks, or even virtually no eccentric via lowing the bar back to the pins or blocks without any significant resistance.
