Posted on October 06, 2015 by Jenny Cromack

A great variation of the back squat is the pin squat, this gives us an amazing opportunity to work on numerous elements of fitness including strength, rate of force development, explosive strength, and even as a rehabilitate method following certain injuries.

This blog looks at the benefits of pin squats.

To begin with let’s examine strength, odds are during weightlifting you’ve experienced failure at some point during a lift. The weight you lift during any exercise is most difficult at what is known as the “sticking point” biomechanically this is the position in which the muscles lose the mechanical advantage, and the levers and joints are in unfavourable positions. Technically each exercise has a strength curve, these are broadly categorised as ascending, descending or bell shaped.

·         Ascending strength curve: This describes exercises in which as the joint angle increases so does the amount of force from the muscles required to move the joint. Such as the back squat, bench press etc. We could categorise these as exercises that become progressively easier through the movement.

·         Descending strength curve: This describes exercises in which as the joint angle gets smaller the amount of force required increases. Examples are pull ups, bent over rows.

·         Bell shaped strength curve: This describes exercises in which the greatest levels of force are required during mid flexion or extension, typically the exercise is easiest at the points of increased and decreased joint angle from the centre point. Such exercises include bicep curls.

So now that we know the maximum weight we can lift in any exercise is determined by how strong we are at the weakest portion of the lift, we can infer that training this portion of the lift can greatly benefit the movement. Setting the pins on a squat rack to the most difficult point of the lift during the back squat is a great method to develop starting strength and rate of force development aiding the lift as a whole.

Its important when using pin squats not to be under the illusion however that simply training the weak point in the lift will develop the whole lift instantly. The point at which you set the pins will develop strength in that specific range, it appears that strength is range of zone specific. So while developing the weakest part of the lift is critical you must still train full range of motion either during the same session, or in the same microcycle to really reap the rewards.

Another amazing benefit of the pin squat is the removal of the stretch reflex, as there is a pause between the eccentric and concentric phase the properties of the joint capsules, ligaments and support structures that cause a stretch reflex are removed. This allows you to focus on developing true strength, rate of force development and explosive strength. The benefits here are predominately neuromuscular, however they have been associated with improved sprint ability, agility and theoretically should assist most general lower body exercises.

To really benefit from pin squats include the following sessions into your weekly training schedule:

Week 1

·         A1. Pin squats (pin set at bottom of squat) 4 sets x 5 reps (focus on speed)

·         A2. Depth jumps 4 sets 3 reps (rest 3-5mins)

·         B. Full squats 5 sets 3 reps (load 80% 1RM)

Week 2

·         A1. Pin squats (pin set at mid point) 5 sets 4 reps (focus on speed)

·         A2. Depth Jumps 5 sets 2 reps (rest 3-5mins)

·         B. Full squats 6 sets 2 reps (load 85% 1 RM)

Week 3

·         A1. Pin squats (pin set at mid point) 6 sets 3 reps (focus on speed)

·         A2. Depth Jumps 6 sets 2 reps (rest 3-5mins)

·         B. Full squats 5 sets 2 reps (load 90% 1 RM)

Week 4

·         Full back squats increasing weight.