Barbell Pin Squat
- 1 - Set up a power rack or squat rack with the safety pins or supports at the desired height. The height should be set so that when you’re in a squat position, the barbell is resting on the pins.
- 2 - Load the barbell with an appropriate amount of weight. Start with a lighter weight than you would use for a regular squat since this exercise focuses on strength at specific points.
- 3 - Stand facing the barbell and position yourself under it. Your back should be straight, and your feet should be shoulder-width apart.
- 4 - Reach up and grip the barbell with your hands slightly wider than shoulder-width apart, positioning it securely on your upper back.
- 5 - Begin the squat by pushing your hips back and bending your knees. Lower your body until the barbell touches the pins. This is where you’ll focus on strength and control.
- 6 - Hold the squat position for a moment, ensuring good form and stability.
- 7 - Push through your heels and engage your leg and hip muscles to lift the barbell off the pins.
- 8 - Complete the squat by standing up fully and returning the barbell to the starting position on your upper back.
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