Anderson Squat (How To, Benefits, Common Mistakes)

The Anderson Squat is a squat variation performed from a dead stop out of the bottom position, with the bar resting on pins set inside a power rack at the start of each rep.

Named after legendary strength athlete Paul Anderson, the movement eliminates the eccentric phase entirely. Every rep begins concentrically from a dead stop, with zero elastic contribution from the stretch-shortening cycle.

The result is one of the most effective methods available for developing starting strength, addressing squat sticking points, and training maximum force production from the most mechanically disadvantaged position in the squat.

Primary Muscles Worked: Quads, Glutes, Hamstrings
Secondary Muscles Worked: Spinal Erectors, Core, Upper Back
Equipment Needed: Barbell, Power Rack with Pins

How To Do Anderson Squats

Step-by-Step Instructions

1. Set-Up:

Set the safety pins inside the power rack at the desired starting height. Pin height determines the range of motion and the specific position being trained — see notes below on pin height selection.
For a Back Squat variation: position the bar on the pins and duck under it, establishing a standard high-bar or low-bar position across the traps.
For a Front Squat variation: position the bar on the pins and step under it, establishing a clean grip rack position with elbows driven up.
Set feet shoulder-width apart with toes turned out slightly, brace the core fully, and confirm position before initiating the lift.

2. Pin Height Selection:

Parallel: The most common starting point. Trains starting strength from the bottom of a standard squat and addresses weakness at the most common sticking point.
Below Parallel: Increases range of motion demand and places the athlete in a deeper, more mechanically disadvantaged position. Used to develop strength and confidence in the hole.
Above Parallel: Reduces range of motion and shifts emphasis toward lockout strength. Less common but useful for addressing specific weaknesses higher in the rep.
Pin height should be set based on the specific position being trained, not simply defaulted to one setting for every athlete or goal.

3. Execution:

From the starting position with the bar on the pins, take a full breath, brace hard, and drive through the floor with maximum intent.
Extend the hips and knees simultaneously, maintaining torso position throughout the ascent.
Stand to full lockout, then lower the bar back onto the pins in a controlled manner.
Release tension, reset the brace fully, and initiate the next rep from a complete dead stop.
Every rep starts from zero. Do not rush the reset between reps.

4. Tips for Proper Form:

Treat every rep like a max effort attempt. The absence of the eccentric means there is no stored elastic energy to rely on… intent and tension are everything.
Brace before you pull the bar off the pins, not after. Initiating the lift without a full brace first is how position breaks down under heavy load.
For dynamic effort work, use submaximal load and focus entirely on bar speed and maximum concentric intent on every rep.
Lower the bar back to the pins with control. Dropping it aggressively between reps shifts focus away from the movement quality and puts unnecessary stress on the equipment.

Key Benefits

Eliminating the stretch-shortening cycle forces pure concentric strength development from the bottom position, a quality that transfers directly to heavier squatting and athletic power expression.
Pin height can be adjusted to target specific sticking points in the squat, making the Anderson Squat one of the most precise tools available for addressing individual weaknesses in the lift.
Applicable to both the Back Squat and Front Squat patterns, making it a versatile accessory option across different program structures and athlete profiles.
At submaximal loads with maximum bar speed intent, it serves as an effective dynamic effort method for developing rate of force development out of the hole.

Modifications and Variations

Easier Option:

Set pins at or slightly above parallel to reduce the range of motion demand while the athlete develops comfort with the dead stop starting position.
Use lighter load and focus on maximum concentric intent before adding intensity.

Harder Option:

Lower the pins to below parallel to increase range of motion and train strength from a deeper, more demanding starting position.
Perform as a Anderson Front Squat to add the anterior rack position demands of the Front Squat to the dead stop starting strength requirement.
Use accommodating resistance (bands or chains) to increase tension at lockout while maintaining the dead stop bottom position.

Common Mistakes

Insufficient Bracing Before Initiating the Rep: Without an eccentric phase to build tension, the brace must be fully established before the bar leaves the pins. Lifting without it is a fast track to position breakdown under load.
Rushing the Reset Between Reps: Each rep must start from a complete dead stop with full tension re-established. Bouncing the bar off the pins or rushing into the next rep defeats the purpose of the movement entirely.
Wrong Pin Height for the Goal: Pin height is not arbitrary. Set it deliberately based on the specific position or sticking point being targeted, and adjust it as training needs evolve.
Treating It Like a Regular Squat: The Anderson Squat requires more mental preparation per rep than a standard squat. Athletes who approach it casually will get casual results.
Using Too Much Load on Dynamic Effort Days: The same principle that applies to Box Squats applies here; dynamic effort Anderson Squats are about bar speed and intent, not maximum load. Keep it in the 50-70% range and move the bar with purpose.

Alternative Exercises

Box Squat: The closest functional alternative, also breaking the stretch-shortening cycle at the bottom and developing starting strength from a paused position. The Box Squat requires the athlete to sit back onto the box rather than starting from a dead stop on pins, making it slightly less precise for targeting specific sticking points but more accessible without a power rack setup.
Pause Squat: Whether performed as a Pause Back Squat or Pause Front Squat, the extended hold at the bottom significantly reduces elastic contribution and develops similar positional strength demands to the Anderson Squat. A sound alternative when pins and a power rack aren’t available or when a full dead stop isn’t the specific training goal.

Reps and Sets Recommendations

For Sticking Point Development: 4-5 sets of 2-4 reps at heavy load, with pins set precisely at the position being targeted and maximum effort applied to every rep.
For Accessory Work: 3-4 sets of 4-6 reps at moderate load, focusing on controlled positioning and concentric intent throughout.
For Dynamic Effort / Speed Work: 6-10 sets of 2-3 reps at 50-70% of max with maximum bar speed intent and short rest intervals between sets.