Pin squats question

[drudixon]

Any seasoned pin squatters?

I find the differing pin heights massively different in loads. In a standard cage, set pins 3 slots lower, 455, drop one down 385, drop one down, 365. Note the last slot is parallel for me. Why the huge plunge, then barely a difference?

Im trying to use these to break my squat plateau.

[ironwill2008]

You might get a better result by cross-posting this in the powerlifting forum, Dru.

[Jtbny]

I've never seen the value of those nor have I seen a single heavy squatter use them. What I do see is band tension, chains, box squats often. I've never done them myself but would be interested in your thoughts after spending some time doing them. IMO though paused squats would be a far better choice as it forces you to get and stay tight through out the range of motion. My .02

FWIW, you've lost a bunch of weight so it's not surprising to see the long stall.

[itsagoodday]

I find the differing pin heights massively different in loads. In a standard cage, set pins 3 slots lower, 455, drop one down 385, drop one down, 365. Note the last slot is parallel for me. Why the huge plunge, then barely a difference?

455 is set above your sticking point, the others are below it. As a fellow lifter with long femurs, I fail squats halfway up, not coming out of the hole, and I'd guess you're probably in a similar boat. (And then I go to meets, blast out of the hole on my third attempt, fail halfway up, and JTBNY says "Why'd you fail? You came out of the hole so strong!")

I **have* spent a fair amount of time in previous years doing parallel pin squats, and while I liked them well enough, I realized at some point that they're more appropriate for someone who lacks power out of the hole, which is not my situation.

I came across this article on leverages recently, which I quite like. Interestingly, Andersons (pin squats) are on the list of recommendations, but only starting from partway up, which is the weak spot. This article also changed the way I'll be approaching banded squats in the future, I hadn't even thought about the fact that there are different ways to utilize them based upon your weaknesses.

https://www.t-nation.com/training/ov...sy-leverages-1

[Jtbny]

455 is set above your sticking point, the others are below it. As a fellow lifter with long femurs, I fail squats halfway up, not coming out of the hole, and I'd guess you're probably in a similar boat. (And then I go to meets, blast out of the hole on my third attempt, fail halfway up, and JTBNY says "Why'd you fail? You came out of the hole so strong!")

LOL this is true.

No doubt there is value in them somewhere and I have zero time doing them. I think the concept on why they should work is valid, just think there are far superior ways to attack a weakness under the bar. Hopefully they provide some value for Dru if he continues to do them.

[Iceman1800]

Simply due to your leverages. There are certain heights that prime movers are in optimum position and other heights where they aren't.

[Garage Rat]

It's where your weakness is.
Nothing can hide it when doing bottoms up(pin squats)with absolutely no stretch reflex to help you keep the weight moving and starting from a dead stop.
This is a favorite style of squat of Bud Jefferies.
He's done 1200 pounds from about a parallel position.
One observation i have when I've done them is it also very back intensive lower and upper almost like a good morning but not quite.
And as you mentioned there are certain pin levels where your much weaker.
When I've done them i would rotate pin levels every three to four weeks and try to get a max at that height then change lower or higher and do the same.
These to me are primally a strength movement although there can be a muscle building benefit if the reps are higher.

[drudixon]

Thanks everyone for the smart replies. So, should I use the parallel spot, or the one above it? In truth, even though I go a good bit below parallel (that's where the stretch is), I don't stall at parallel, it's about where the one up position is.

Thoughts?

[Garage Rat]

Go where your weakest height is.

[itsagoodday]

I'd use the one up height (385). Ideally you want to use these to build up power right where you tend to get stuck.