recently did my first session using Anderson squats and wanted possible feedback/tips from people with experience even though i plan to play with these for a mesocycle or two.
- pin depth: starting position felt like a grinding, unbearable good morning instead of a heavy squat. Pins too low more likely?
- position: hard to get into my regular squat stance while maintaining tension where i want it, is that just a result of issue 1 or should i change foot stance?
- I low bar squat normally with a scarecrow arm placement should i focus on bring those in to maintain tension or over thinking bc i suck at these?
Doing it like a pin squat for the first few times is how I find what depth I need the pins at
I also enjoy this video on them
Use chains. It makes getting into position a lot easier.
Sorry the build up for that video is so long: it’s super old, before I knew how to edit.
This is a notoriously useless lift, for all the reasons you mentioned.
What are you trying to get out of it? Using the zercher position, with the bar in front, or a box squat, or even a wide stance deadlift might be less clumsy and more productive.
I’ve done box squats with mixed results more than likely user error using a safety squat bar. As far what I’m attempting, I’m weak out of the hole and the thought process was the dead stop would cause me to focus more directly into force produce and less on the stretch reflex so when i programmed squats back in that section of my lift wouldn’t be the limiting factor until whatever my new limiting factor catches up.
the set up is honestly trash for me so far but i expected it to be bad to some extent but i worry if i go up to where it’s easy to get in position that itll be too high for carry over
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it’s fine i fast forwarded some, i will have to infest my gym doesn’t have anything similar or at least not pairs anyway. cant load 1 chain up on only one side lol
Josh Bryant loves Dead Benches and Dead Squats, and recommends them all the time. In his article “5 Unappreciated Strength Exercises” he suggests setting the pins for the Dead Squat 2 inches above parallel. More if you’re tall.
So it’s officially OK to start a little higher! Try that and see if it’s more comfortable and “squat like” for you.
From the article:
“Tips
Start this movement approximately two inches above parallel, taller lifters may made need to go as much as four inches above parallel. Like dead benches only perform this movement for single repetitions. If you have a safety squat bar, I recommend using for this movement; if not a straight barbell will suffice.”
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