{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Pin Squat",
      "kind": "common"
    },
    {
      "text": "Anderson Squat",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "prime-mover"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "powerlifting",
      "hypertrophy"
    ],
    "movement_patterns": [
      "squat"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "barbell"
      ],
      [
        "power-rack"
      ]
    ]
  },
  "external_ids": {
    "wger": "1437"
  },
  "id": "oec:barbell-pin-squat",
  "instructions": {
    "setup": [
      "Set the safety pins in a power rack to the desired squat depth, typically just below parallel or at your sticking point.",
      "Set the J-hooks higher to unrack conventionally, or place the loaded bar directly on the pins if performing concentric-only repetitions.",
      "Step under the barbell, resting it across your upper traps or rear deltoids, and establish an even, full-grip hand placement.",
      "Unrack the bar, take two to three steps back to establish your standard squat stance, and brace your core."
    ],
    "steps": [
      "Hinge at the hips and bend the knees simultaneously to descend under control.",
      "Gently lower the bar until it rests fully on the safety pins, maintaining total body tension and your braced position without relaxing.",
      "Pause for one to two seconds on the pins to eliminate all elastic rebound.",
      "Drive aggressively through the middle of your feet, extending your hips and knees to return to a fully standing lockout."
    ],
    "breathing": "Inhale deeply and brace your core with the Valsalva maneuver before descending; hold your breath through the pause on the pins and exhale once past the sticking point on the ascent.",
    "cues": [
      "Stay tight on the pins",
      "Do not collapse",
      "Drive the floor away"
    ],
    "common_faults": [
      {
        "fault": "Bouncing the barbell violently off the safety pins to utilize momentum.",
        "correction": "Come to a controlled stop on the pins so the weight settles completely without bouncing."
      },
      {
        "fault": "Losing spinal bracing and collapsing torso posture while resting on the pins.",
        "correction": "Maintain full muscular tension and an active brace throughout the pause; the pins support the bar, not your posture."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure both safety pins are set at precisely the same height before loading the bar.",
        "Use a sturdy power rack with rated safety pins or strap safeties."
      ],
      "spotter": "not-needed",
      "safeties": true
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Pin Squat",
  "previous_ids": [
    "oec:pin-squat"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Pin Squat",
        "url": "https://wger.de/en/exercise/1437/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "M9"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:barbell-back-squat"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-pause-squat"
    }
  ],
  "setup": {
    "load_position": "high-bar",
    "position": "standing",
    "range": "pin",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A squat variation where the barbell settles onto safety pins at a specified depth to eliminate the stretch reflex and build concentric power."
}