Barbell Anderson Squat
Description
The barbell Anderson squat is a power-rack squat variation where each rep starts from a dead stop with the bar resting on safety pins set at the bottom of the squat. Eliminating the stretch reflex forces pure concentric strength out of the hole, exposing weakness and building drive from the hardest position of the lift.
Muscle Group
Equipment Required
Barbell Anderson Squat Instructions
- Set the safety pins in a power rack at your bottom squat depth — bar height matches your bar position when you’re fully squatted.
- Position the barbell on the pins and load it. Step under the bar and set it across your upper back.
- Stand into a quarter squat to unrack the bar from the pins, then squat down until the bar settles back onto the pins.
- Pause for a full second with the bar resting on the pins. Release tension briefly.
- Brace your core, drive through your heels, and stand up explosively from the dead stop.
- Lock out at the top with hips and knees fully extended.
- Lower under control until the bar settles on the pins again — pause, then repeat.
- Aim for 4 to 6 reps. The dead-stop nature makes higher reps very fatiguing.
Barbell Anderson Squat Form & Visual
Barbell Anderson Squat Benefits
- Builds raw concentric strength out of the bottom position
- Eliminates the stretch reflex to expose weak points
- Teaches explosive drive from a dead stop
- Forces strict form by removing momentum
- Direct carryover to bottom-end squat strength
- Builds confidence under heavy loads in the danger zone
- Excellent accessory for raw squatters and powerlifters
Barbell Anderson Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors
- Erector spinae
- Core stabilizers
Barbell Anderson Squat Variations & Alternatives
- Pause Squat
- Box Squat
- Pin Squat
- Barbell Back Squat
