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Anderson Squat

Difficulty: ⭐⭐⭐ Advancedsquat

Home Setup

Anderson Squats require specialized equipment and are not safely replicable at home without a proper rack with adjustable safety pins

Not recommended for home setup

💡 Pro tip: Focus on pause squats or box squats as safer home alternatives that provide similar benefits

Gym Setup

Set safety pins in a power rack at your desired depth (typically parallel or slightly below), load barbell on pins, position yourself under the bar in the bottom squat position, and stand up

Safety: Start with significantly lighter weight than your regular squat (50-70%), ensure pins are secure and at consistent height, and always squat inside a rack with additional safety catches

💪 Muscles Worked

QuadricepsGlutesErector SpinaeAdductorsCore

⭐ Why This Exercise?

Anderson Squats are exceptional for building explosive strength out of the hole and overcoming sticking points in the squat. By starting from a dead stop on pins, they eliminate the stretch-shortening cycle and force you to generate maximum tension from a disadvantaged position, directly translating to improved competition squat performance and mental confidence in the bottom position.

Make It Easier

Regressions for building up strength

1. Pause Squat

barbell + squat rack

Maintains tension throughout the movement while building bottom position strength without the technical demands of starting from pins

2. Pin Squat (Eccentric Start)

barbell + squat rack with safety pins

You lower to the pins and pause, then stand up, allowing you to control the descent before the concentric challenge

3. Box Squat

barbell + squat rack + box or bench

Provides a reference point for depth and brief pause while maintaining some stretch reflex, easier to learn proper positioning

Make It Harder

Progressions for advanced athletes

1. Anderson Squat with Chains

barbell + squat rack with safety pins + chains

Adds accommodating resistance that increases as you stand, making the top portion more challenging and building explosive power

2. Anderson Squat from Below Parallel

barbell + squat rack with safety pins

Starting from a deeper position increases range of motion and difficulty, building strength in an even more compromised position

3. Anderson Front Squat

barbell + squat rack with safety pins

Front rack position increases core and upper back demands while maintaining the dead-stop bottom position training effect

↕️ Similar Movements

Pin Squat
Similar concept but you lower to the pins first, combining eccentric and concentric phases
Dead Stop Squat
Generic term that encompasses Anderson Squats and similar dead-stop variations
Pause Squat
Builds similar bottom position strength but maintains muscle tension throughout the pause
Box Squat
Another squat variation with a pause element, but allows slight stretch reflex and easier depth consistency
Concentric-Only Deadlift
Shares the dead-stop training philosophy applied to the hinge pattern instead of squat

Form Checklist

✓Set up in your bottom squat position with the bar resting completely on the pins before initiating the lift
✓Take a deep breath and create maximum tension throughout your entire body before driving up
✓Drive through the entire foot and think about spreading the floor apart as you explode upward
✓Maintain a vertical bar path and keep your chest up throughout the concentric portion
✓Lower the bar back to the pins with control and allow it to settle completely before the next rep

Common Mistakes

  • •Using too much weight and compromising form - Anderson Squats require significantly less load than regular squats
  • •Not allowing the bar to fully settle on the pins between reps, maintaining tension and defeating the purpose
  • •Setting pins at inconsistent heights or at a depth that compromises safe positioning
  • •Bouncing off the pins or using momentum instead of generating force from a true dead stop
  • •Poor starting position with hips too high or chest collapsed, making it impossible to generate proper force

📈 When to Progress

Progress when you can complete 3 sets of 3-5 reps with explosive speed and perfect form from the pins, maintaining consistent bar path and demonstrating improved carryover to your regular squat performance, particularly in the bottom position and through traditional sticking points