Anderson Squat Overview
The anderson squat builds strong legs from the bottom up. It works your quads, the muscles on the front of your thighs. Your glutes and hamstrings help too. The glutes are your butt muscles. The hamstrings run down the back of your thighs. You use a barbell and a squat rack. You set the safety pins at the low squat spot. You start each rep from a dead stop on the pins. That means no bounce to help you. This makes your legs work extra hard. It builds power out of the hard bottom spot. It is for lifters with some squat training. It fits well on a leg day. The anderson squat builds strong, honest leg power.
What Is The Point of the Anderson Squat?
The anderson squat builds raw quad strength by starting from a dead stop at the bottom. It teaches you to push through sticking points and develops explosive power.
How To Do The Anderson Squat
- Set the squat rack pins at your low squat spot. That is about mid-thigh height for the bar.
- Put the barbell on the pins. Get under it and set it on your upper back.
- Set your feet about shoulder-width apart. Point your toes out a little.
- Pull your belly tight. Set your chest up and back flat.
- Stand up to lift the bar off the pins. Take a breath and brace.
- Lower yourself back down to the pins. Set the bar down soft.
- Pause on the pins for 2 to 3 seconds. Let all the bounce go away.
- Keep your core tight during the pause. Stay braced and ready.
- Breathe out as you drive through your heels. Explode up from the dead stop.
- Stand up tall to finish the anderson squat. Reset and do your next rep.
Anderson Squat Form Tips
- Set the pins at your low squat spot. This sets the start.
- Pause fully on the pins each rep. Let the bounce go away.
- Keep your core braced during the pause. Do not go loose.
- Drive through your heels to stand. Your legs push the floor away.
- Keep your chest up and back flat. Do not round over.
- Keep your knees in line with your toes. Do not let them cave in.
- Explode up from the dead stop. Push hard from the bottom.
- Breathe in and brace before each rep. Breathe out as you rise.
- Set the bar down soft on the pins. Do not crash it.
Common Mistakes to Avoid for the Anderson Squat
- Using too much weight. This breaks your form. Start light since there is no bounce to help.
- Bouncing off the pins. This defeats the whole point. Pause fully, then drive up.
- Going loose during the pause. This makes you weak and unsafe. Stay braced the whole time.
- Letting your knees cave in. This stresses your knees. Push them out over your toes.
- Rounding your back. This can hurt your spine. Keep your chest up and back flat.
- Rising with your hips first. This turns it into a good morning. Drive up with your whole body.
- Holding your breath too long. This raises your blood pressure. Breathe out as you stand.
- Setting the pins too high. This shortens the squat. Set them at your true low spot.
- Crashing the bar on the pins. This is jarring and unsafe. Lower it down soft.
- Not resetting between reps. Rushing loses the dead stop. Settle on the pins each rep.
- Skipping a warm up. Cold legs are weak from a dead stop. Warm up well first.
Anderson Squat Workout Tips
- Feel your legs drive from the dead stop. That bottom push is the whole point.
- Pause fully on the pins each rep. Let all the bounce go away.
- Stay braced during the pause. A tight core keeps you strong and safe.
- Drive through your heels to stand. Push the floor away hard.
- Start light because there is no bounce. This move is harder than it looks.
- Push your knees out over your toes. This keeps them safe.
- Do 3 to 6 reps. This lift works well in lower reps.
- Do 3 to 4 sets. Rest a minute or two between them.
- Put this on a leg day. It builds power from your weak bottom spot.
- Use it to fix a slow, sticky squat bottom. It trains that spot hard.
- Add weight in small jumps over time. Slow gains add up.
- Film a set from the side. A quick video shows if you bounce or round.
- Do not ego lift. A weight you control beats a heavy one you cannot.
- Set your pins the same each time. This keeps your reps even.
- Warm up your legs and hips well. A dead stop needs ready muscles.
- Be patient. Strong squat power takes weeks to build.
Questions & Comments
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