Strength Training · Powerlifting
Pin Back Squat
The pin back squat starts with the bar resting on rack safeties, so each rep begins from a dead stop. It trains your legs and hips to produce force without a downward movement first.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Set both rack safeties to the same height, matching the bar position at your chosen squat depth.
- Place the loaded, collared bar across the safeties.
- Grip the bar evenly with your hands wider than your shoulders.
- Crouch beneath the bar with it centered across your upper back, below your neck.
- Position your feet about shoulder-width apart, with toes slightly outward and the bar above your midfoot.
- Push through your feet to stand fully upright.
- Lower into a squat until the bar rests evenly on both safeties.
- Let the bar become completely motionless before starting another repetition.
Form cues
- Breathe in; brace before each drive.
- Keep your whole foot planted.
- Knees follow your toes.
- Raise your chest and hips together.
Common mistakes
- Rocking to start the liftBuild steady pressure against the bar before lifting rather than shifting forward or backward for momentum.
- Starting too deepRaise the safeties if you cannot get beneath the bar without rounding your lower back.
- Crashing onto the safetiesControl the descent so the supports take the load quietly rather than catching a falling bar.
Safety
Heavy loading or fatigue can cause your torso to fold forward, straining your back. Unsecured or overloaded safeties can fail while supporting the bar.
- Check that the supports are locked in place and rated for the full load.
- Practice getting into and out of position with an empty bar before adding weight.
- If a rep stalls, lower the bar back onto the supports rather than forcing it upward.
- End the set when you can no longer maintain your trunk position.
If you have back, hip, or knee pain, or shoulder discomfort beneath the bar, use a comfortable squat variation and seek guidance from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Lifting Belt (optional)
- Power Rack
- Rack Safety Supports
- Weight Plate
Sets and reps
- Sets
- 3–4
- Target
- 3–6 reps
- Rest
- 3 min
Start lighter than your normal back squat because lifting from a dead stop removes the help of the downward phase.