This exercise involves placing the barbell on pins in a squat rack at a specific height, allowing the lifter to perform a squat from a dead stop position. It is often used as a variation to traditional squats to target specific muscle groups and improve overall strength and power.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the quadriceps, glutes, and hamstrings
- Allows for a greater range of motion compared to traditional squats
- Helps improve overall squat strength and technique
- Can be used as a variation for those with mobility issues or injuries
- Increases core stability and balance
How to perform
- Set up a barbell in a squat rack at about chest height.
- Place the safety pins at the desired height for the squat.
- Load the barbell with an appropriate weight.
- Stand facing the barbell with your feet shoulder-width apart.
- Step forward and position yourself under the barbell.
- Place the barbell on your upper traps and shoulders, making sure it is secure.
- Step back from the rack and position your feet shoulder-width apart.
- Lower yourself down into a squat, making sure your knees do not go past your toes.
- Pause at the bottom of the squat and then push back up to the starting position.
- Repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary