Set the pins of the power rack so that when the bar is setting on the pins you're just below parallel. The goal during the eccentric portion is to control the weight so that the bar is set lightly on the pins at the bottom, no clanging or bouncing allowed. This effort to set the bar on the pins lightly will help you build great control of the weight, as well as increase time under tension, both of which develop strength. Once you get the bottom, deload the weight fully onto the pins, but don't allow the bar to come completely off of your back. After a quick pause on the pins, explode up. Similar to the pause squat, a set of pin squats can get quite long because of the control required to set the weight on the pins lightly and the pause at the bottom, so 1-5 reps would suffice. – Derek Binfor
Set the pins of the power rack so that when the bar is setting on the pins you're just below parallel. The goal during the eccentric portion is to control the weight so that the bar is set lightly on the pins at the bottom, no clanging or bouncing allowed. This effort to set the bar on the pins lightly will help you build great control of the weight, as well as increase time under tension, both of which develop strength. Once you get the bottom, deload the weight fully onto the pins, but don't allow the bar to come completely off of your back. After a quick pause on the pins, explode up. Similar to the pause squat, a set of pin squats can get quite long because of the control required to set the weight on the pins lightly and the pause at the bottom, so 1-5 reps would suffice. – Derek Binfor
Không có nhận xét nào:
Đăng nhận xét