How Pin Squats Help Depth and Control

The pin squat is a powerful squat variation that builds strength where you’re weakest—usually at the bottom. By pausing the barbell on safety pins or supports, you’re forced to lift from a dead stop, eliminating momentum and exposing any breakdown in form.

That makes it ideal for lifters who struggle with squat depth, bounce out of the hole, or collapse under heavier loads. Instead of relying on stretch reflex, pin squats demand strict positioning, tight bracing, and controlled power from the very first inch of the ascent.

The setup is simple: set the safety pins just below or at your desired squat depth inside a power rack. Descend under control until the bar touches the pins, pause briefly to kill momentum, then drive back up with force. It’s humbling but incredibly effective.

Pin squats can also be used to reinforce consistent depth, improve postural integrity, and build confidence under heavy loads. They’re commonly used during strength phases or when training for powerlifting meets, especially to target sticking points mid-range or out of the hole.

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