Barbell Anderson Squat
Description
The barbell anderson squat starts each rep from a dead stop with the bar resting on safety pins set at the bottom of the squat. The bottom-up start removes the stretch reflex and forces pure concentric strength out of the hole. It is named after legendary strongman Paul Anderson.
Muscle Group
Equipment Required
Barbell Anderson Squat Instructions
- Set safety pins in the rack at the bottom of your squat depth.
- Place the barbell on the pins and load it.
- Step under the bar and set it on your upper back.
- Squat down to where the bar rests on the pins.
- Plant your feet and brace your core hard.
- Drive through your heels to stand up out of the bottom.
- Lock out at the top with hips and knees fully extended.
- Lower the bar back down to rest on the pins between reps.
Barbell Anderson Squat Form & Visual
Barbell Anderson Squat Benefits
- Builds raw concentric strength
- Removes stretch reflex
- Improves out-of-the-hole power
- Strongman classic
- Strong squat accessory
- Useful for sticking points
Barbell Anderson Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Spinal erectors
- Hamstrings
Barbell Anderson Squat Variations & Alternatives
- Pause Squat
- Pin Squat
- Box Squat
- Front Anderson Squat
