Barbell Pin Front Squat
Description
The barbell pin front squat is a front squat variation where each rep starts from pins set at parallel or below. Eliminating the stretch reflex forces pure concentric strength out of the bottom of the front squat, building drive from the hardest position of the lift.
Muscle Group
Equipment Required
Barbell Pin Front Squat Instructions
- Set safety pins in a power rack at parallel-squat depth.
- Position the barbell on the pins and load it.
- Step under the bar and set it across your front shoulders in a clean rack grip.
- Stand into a quarter squat to unrack the bar from the pins.
- Lower yourself back down until the bar settles on the pins again.
- Pause briefly with the bar resting on the pins.
- Drive up explosively from the dead stop, keeping your elbows high.
- Lock out at the top with chest tall, then lower for the next rep.
Barbell Pin Front Squat Form & Visual
Barbell Pin Front Squat Benefits
- Builds dead-stop concentric strength
- Eliminates the stretch reflex
- Trains the front squat from its weakest point
- Useful for breaking through front squat sticking points
- Forces strict bracing and form
- Strong carryover to clean recoveries
Barbell Pin Front Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors
- Erector spinae
- Core
Barbell Pin Front Squat Variations & Alternatives
- Barbell Front Squat
- Pin Squat
- Barbell Anderson Squat
- Box Squat
