Anderson Squat

The dead-start strength builder — pure concentric power from a complete stop, eliminates momentum and builds bottom-position strength

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⚡ Quick Reference

Aspect	Details
Pattern	Squat
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Core
Equipment	Barbell, Squat Rack with Pins
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Pin height: Set safety pins at desired depth
   • Parallel: Pins at height where hip crease = knee level
   • Below parallel: Pins 2-4" below parallel
   • At sticking point: Pins where you typically fail
2. Bar position: Rest bar on pins, add weight
3. Entry: Duck under bar while it rests on pins
4. Bottom setup: Position yourself in bottom squat position under bar
   • Feet hip to shoulder-width, toes out 15-30°
   • Bar across upper back (high bar) or rear delts (low bar)
5. Grip: Hands slightly wider than shoulders, squeeze bar tight
6. Brace: Take huge breath, create full-body tension
7. Create tension: Push into bar slightly before exploding up

Equipment Setup

Equipment	Setting	Notes
Pin height	Parallel or below	Start at parallel, progress deeper
Safety catch	Lower than pins	Backup if you fail
Bar position	High or low bar	Same as regular squat preference
Loading	60-80% of back squat max	Significantly lighter than regular squat

Setup Cue

"Crawl under the bar like getting into a cave, then explode through the ceiling"

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🔄 Execution

The Movement

🔧 Bottom Setup

What's happening: Positioning from dead stop at bottom

1. Bar rests completely on pins (zero tension)
2. Duck under bar, position in bottom squat stance
3. Bar on back (high or low bar position)
4. Feet positioned correctly, knees out
5. Take HUGE breath into belly
6. Brace core maximally — "armor up"
7. Push slightly into bar to create tension

Tempo: Take your time — perfect setup every rep

Feel: Uncomfortable bottom position, no stretch reflex to help

Critical: Complete stop on pins — no bouncing or momentum

⬆️ Concentric Phase

What's happening: Explosive drive from dead stop

1. "Drive the floor away" — maximum effort from zero
2. Lead with chest — don't let hips rise first
3. Knees track out over toes
4. Maintain breath hold through drive
5. Breathing: Hold entire breath until past sticking point

Tempo: Explosive — maximum speed (X or 1 second)

Feel: Pure concentric strength, no help from stretch reflex

Critical: This is HARD — weight will feel much heavier than regular squats

🔝 Lockout

What's happening: Full hip and knee extension

1. Stand fully upright — hips under shoulders
2. Squeeze glutes at top
3. Full lockout, control the bar
4. Exhale at top, reset breath

Common error here: Rushing the lockout. Control it, own the position.

⬇️ Lowering to Pins

What's happening: Controlled descent back to pins

1. Big breath, brace again
2. Break at hips and knees
3. Lower with control to pins
4. Let bar FULLY rest on pins — complete stop
5. Release tension, breathe, reset

Tempo: 2-3 seconds controlled descent

Feel: Eccentric loading, then complete relaxation

Critical: Must come to FULL STOP. No bouncing. This is what makes it an Anderson squat.

🔄 Reset

What's happening: Complete reset between reps

1. Bar fully settled on pins (2-3 seconds)
2. Adjust position if needed
3. Re-brace completely
4. Build tension again
5. Explode for next rep

This is not touch-and-go: Every rep starts from zero momentum

Key Cues

Primary Cues

• "Explode through the pins like a trapped spring" — maximum concentric effort
• "Lead with chest, not hips" — prevents good-morning pattern
• "Dead stop, dead start" — reinforces zero momentum
• "Armor up before every rep" — maximum bracing from bottom

Tempo Guide

Goal	Tempo	Example
Strength	X-0-2-2	Explosive up, no pause at top, 2s down, 2s rest on pins
Power	X-0-2-3	Max speed up, no pause, 2s down, 3s dead stop
Hypertrophy	1-1-3-2	Controlled explosion, 1s pause top, 3s down, 2s reset

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension from dead stop — no stretch reflex assistance	█████████░ 90%
Glutes	Hip extension from bottom position	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Assist hip extension, stabilize knee	█████░░░░░ 50%
Core	Maintain torso rigidity from disadvantaged position	███████░░░ 70%

Stabilizers

Muscle	Role
Erector Spinae	Keeps spine neutral during maximum effort
Adductors	Stabilize thighs, prevent knee cave

Muscle Emphasis

Higher quad demand than: Regular back squat (no stretch reflex, pure concentric) Higher core demand than: Regular squat (starting from weakest position) Trains concentric strength specifically: Eliminates elastic energy and stretch-shortening cycle

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Bouncing off pins	Using momentum, not dead stop	Defeats the purpose — no concentric overload	Full 2-3s stop, relax tension completely
Good morning pattern	Hips rise before shoulders	Back stress, less quad development	Lighter weight, "chest up" cue
Too heavy	Can't complete reps from dead start	Form breakdown, injury risk	Start 60-70% of regular squat max
Pins too low	Cannot maintain position or form	Dangerous, poor mechanics	Start at parallel, progress deeper gradually
Not resetting	Fatigue accumulates, form degrades	Each rep should be quality	Take time between reps, full reset

Most Common Error

Going too heavy too soon — Anderson squats are MUCH harder than regular squats. Expect to use 60-80% of your back squat max. Ego will get you hurt here.

Self-Check Checklist

• Bar comes to complete stop on pins between reps
• No bouncing or momentum
• Chest leads the movement up
• Knees track over toes (not caving)
• Full lockout at top before lowering
• 2-3 second reset between reps

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🔀 Variations

By Pin Height

Parallel Pins

Aspect	Details
Pin Height	Hip crease at knee level
Best For	Learning the movement, powerlifters
Difficulty	Standard
Purpose	Build strength at competition depth

Below Parallel

Aspect	Details
Pin Height	2-4" below parallel
Best For	Olympic lifters, addressing weaknesses
Difficulty	Advanced
Purpose	Build extreme bottom strength

Key difference: More ROM, harder starting position, builds "hole" strength

At Sticking Point

Aspect	Details
Pin Height	Where you typically fail
Best For	Overcoming specific weaknesses
Difficulty	Varies
Purpose	Targeted strength at weak point

Key difference: Customized to individual weakness pattern

By Bar Position

High Bar Anderson

Variation	Details
Bar Position	Upper traps
Torso Angle	More upright
Emphasis	Quads
Best For	Olympic lifters, quad development

Low Bar Anderson

Variation	Details
Bar Position	Rear delts
Torso Angle	More forward lean
Emphasis	Glutes, hamstrings
Best For	Powerlifters, posterior chain

Anderson Front Squat

Variation	Details
Bar Position	Front rack position
Torso Angle	Maximally upright
Emphasis	Quads, core
Best For	Olympic lifters, advanced trainees

Key difference: Even more quad-dominant, requires excellent mobility

By Training Focus

Variation	Change	Purpose
Speed Anderson	50-60% for max velocity	Power development, RFD
Pause at Top	2-3s hold at lockout	Isometric strength
Cluster Sets	Single reps with 15-20s rest	Neural adaptations
Accommodating Resistance	Bands or chains	Match strength curve

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% Back Squat)	RIR
Max Strength	5-8	1-3	3-5 min	70-85%	0-2
Strength-Speed	4-6	3-5	3-4 min	60-75%	2-3
Hypertrophy	3-5	5-8	2-3 min	60-70%	2-3
Power	5-6	1-3	3-4 min	50-65%	3-4

Workout Placement

Program Type	Placement	Rationale
Strength block	Second exercise after main squat	Overload specific ROM
Powerlifting peaking	Third exercise	Address sticking points
Olympic lifting	After main lifts	Build bottom strength for cleans
Hypertrophy	Second leg exercise	Concentric overload for growth

CNS Fatigue

Anderson squats are neurologically demanding due to maximum concentric effort from disadvantaged position. Don't program as primary lift. Use after main squats or as focused accessory work.

Frequency

Training Level	Frequency	Volume Per Session
Intermediate	1x/week	3-4 sets
Advanced	1-2x/week	4-6 sets (varied pin heights)
Powerlifting prep	1x/week	5-8 sets (competition depth)

Progression Scheme

Progressive Overload

Two paths: Add weight at same pin height, or lower pins to increase ROM. Don't do both simultaneously. Master one pin height before progressing deeper.

Sample Integration

Strength-Focused Leg Day

Exercise	Sets x Reps	% Back Squat Max
Back Squat	5x3	85%
Anderson Squat (Parallel)	4x3	70%
Romanian Deadlift	3x8	-
Leg Curl	3x12	-

Powerlifting Sticking Point Protocol

Exercise	Sets x Reps	Pin Height
Competition Squat	3x2	90%
Anderson Squat	6x2	At typical failure point
Pause Squat	3x4	65%

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Pause Squat	Not ready for dead stop, build strength
Box Squat	Learning consistent depth, less demanding
Pin Squat - Partial	Very weak at certain depth

Progressions (Harder)

Exercise	When Ready	Link
Anderson Squat - Deeper Pins	Can handle 75%+ for 3x3 at parallel
Anderson Front Squat	Excellent mobility and quad strength
Bottom-Up Squat	Maximum concentric challenge

Alternatives (Same Goal, Different Movement)

Concentric Focus

Alternative	Advantage	Equipment
Pause Squat	Eliminates most bounce, less demanding	Barbell, rack
Dead Stop Bench	Concentric focus for upper body	Barbell, bench, pins
Box Squat	Brief pause, less extreme	Barbell, rack, box

Bottom Position Strength

Alternative	Difference
Pause Squat	Maintains tension, Anderson has zero tension
Pin Squat	Similar but may allow partial bounce
Tempo Squat	Slow eccentric builds different stimulus

Sticking Point Work

Alternative	Application
Pin Press	Bench press sticking points
Rack Pull	Deadlift lockout weakness
Floor Press	Bench bottom position

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Maximum effort from flexed position	Use lighter weight or avoid entirely
Knee pain	High stress on knees from bottom position	Start with higher pins
Poor mobility	Cannot achieve proper bottom position	Use higher pins, improve mobility first
Shoulder issues	Bar position may aggravate	Try front squat variation or use safety bar

Stop Immediately If

• Sharp pain anywhere (not muscle burn)
• Lower back rounding when initiating concentric
• Knees caving inward violently
• Dizziness or vision changes
• Cannot complete rep — let bar settle on pins safely

Injury Prevention

Strategy	Implementation
Start conservative	Begin 60-65% back squat max, build slowly
Perfect setup	Every rep starts with optimal positioning
Progress gradually	Don't lower pins more than 2" at a time
Full reset	2-3s between reps prevents fatigue accumulation
Use safeties	Set lower catch pins in case of failure

Safe Failure Protocol

Anderson squats are uniquely safe for failure:

1. Bar already on pins — just let it settle back down
2. No need to dump — controlled descent to pins
3. Walk out forward — leave bar on pins if you can't complete
4. Lower safeties — set backup pins 6" below Anderson pins

Safest Squat Variation

Anderson squats may be the safest squat variation for training to failure. Bar starts and ends on pins, eliminating catastrophic failure risk common with regular squats.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension from maximum flexion	100-130° flexion (pin dependent)	🔴 High
Knee	Extension from deep flexion	100-140° flexion	🔴 High
Ankle	Dorsiflexion	15-20°	🟡 Moderate
Spine	Neutral stability under load	Minimal movement	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Ankle	15° dorsiflexion	Wall ankle test	Use higher pins, heel-elevated shoes
Hip	110° flexion	Deep bodyweight squat	Start with higher pins, mobility work
Thoracic	Good extension	Can maintain upright torso	Foam roll, extension drills
Shoulder	Adequate mobility for bar position	Can hold bar comfortably	Use wider grip or safety squat bar

Joint Stress

Starting from complete stop in bottom position places maximum stress on knee joint initially. This is beneficial for strength but requires healthy knees. If you have knee issues, start with higher pins.

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❓ Common Questions

What's the difference between Anderson squat and pin squat?

Anderson Squat: Bar comes to COMPLETE DEAD STOP on pins. All tension released between reps. Pure concentric from zero momentum.

Pin Squat: May involve touching pins briefly or partial pause. Often maintains some tension. Less extreme version.

Anderson squat is named after Paul Anderson, legendary strongman who popularized this method.

Why can I only lift 60-70% of my regular squat?

This is completely normal. Anderson squats eliminate:

• Stretch reflex (elastic energy stored in muscles/tendons)
• Momentum from descent
• Psychological advantage of lowering weight you can handle

You're lifting with pure concentric strength only. This is MUCH harder. Don't let ego drive weight selection.

What pin height should I use?

Start at parallel (hip crease at knee level). Master this before going deeper.

Progress deeper if your goal is Olympic lifting or you need deeper bottom strength.

Use sticking point height if addressing specific weakness in your regular squat.

Most powerlifters use parallel to slightly below. Olympic lifters may go deeper.

How long should I pause on the pins between reps?

Minimum 2 seconds, ideally 3-4 seconds. Long enough to fully release tension, reset your breath, and re-brace. This is not a continuous-tension exercise. Each rep should be a distinct maximum effort from dead stop.

Should I do these instead of regular squats?

No. Anderson squats are a specialized accessory exercise for:

• Building concentric strength
• Overcoming sticking points
• Addressing bottom position weakness

Use them IN ADDITION to regular squats, not as replacement. Program them as second or third exercise after main squat work.

Can I use Anderson squats for hypertrophy?

Yes, but they're primarily a strength tool. For hypertrophy:

• Use 60-70% for 5-8 reps
• Focus on explosive concentric
• Time under tension is lower (no eccentric reflex)
• Better hypertrophy options exist (tempo squats, pause squats)

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📚 Sources

Biomechanics & Technique:

• Simmons, L. (2007). Westside Barbell Methods — Tier C
• Swinton, P.A. et al. (2012). A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts — Tier A
• NSCA Essentials of Strength Training — Tier A

Concentric Training:

• Sheppard, J.M. & Triplett, N.T. (2016). Program Design for Resistance Training — Tier A
• Suchomel, T.J. et al. (2018). The Importance of Muscular Strength — Tier A

Powerlifting & Strongman:

• Sheiko, B. (2018). Powerlifting Foundations and Methods — Tier B
• Paul Anderson Training Methods (Historical) — Tier C
• Westside Barbell Articles — Tier C

Programming:

• Bompa, T. & Buzzichelli, C. (2019). Periodization Training for Sports — Tier A
• Israetel, M. et al. (2019). Scientific Principles of Strength Training — Tier B

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For Mo

When to recommend this exercise:

• User has plateau in squat strength, especially out of the hole
• User is intermediate to advanced lifter with solid squat foundation
• User wants to build pure concentric strength
• User is powerlifter preparing for competition depth strength
• User is Olympic lifter needing bottom position power

Who should NOT do this exercise:

• Beginner lifters → Master Back Squat first
• Acute knee or back injury → Avoid until healed
• Poor squat mobility → Work on Goblet Squat and mobility first
• No access to power rack with adjustable pins → Cannot perform safely

Key coaching cues to emphasize:

1. "Dead stop — relax completely on the pins for 2-3 seconds"
2. "Explode through the ceiling — maximum effort every rep"
3. "Chest leads, hips follow"
4. "Brace like your life depends on it before each rep"

Common issues to watch for in user feedback:

• "This feels impossibly heavy" → Normal, should use 60-70% of regular squat
• "I'm bouncing off the pins" → Not true Anderson squat, needs full stop
• "My back hurts" → Likely going too heavy or pins too low
• "I can't stay tight at the bottom" → Setup issue, needs practice with lighter weight

Programming guidance:

• Pair with: Main squat work first, then Anderson as accessory
• Avoid same day as: Multiple other max-effort movements
• Typical frequency: 1x per week, occasionally 2x with different pin heights
• Place after main squats, before assistance work

Progression signals:

• Ready to add weight: 3 sets of 3-5 reps with explosive speed, perfect form
• Ready for deeper pins: Mastered current depth for 4+ weeks
• Regress if: Form breaking down, losing explosion, joint pain

Red flags:

• Good morning pattern on ascent → too heavy
• Cannot achieve dead stop → not mentally ready or too fatigued
• Knees caving severely → too heavy, weak glutes
• Rushing between reps → ego lifting, not respecting movement

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Last updated: December 2024