How to Use Pin Squats to Fix Squat Sticking Points

I have a major sticking point in my squat just above parallel. I can get out of the hole fine but then I hit a wall and my hips start to shoot back. I have heard that pin squats are an excellent way to target this specific area.

How do you usually set up your pin squats? Do you set the pins exactly at your sticking point or slightly below it? I am also wondering how much weight I should be using compared to my regular squat. It seems like it would be much harder since you are starting from a dead stop without any stretch reflex.

Have pin squats helped any of you overcome a persistent sticking point? I am looking for ways to spice up my training and address my weaknesses more directly. I would love to hear any tips on how to perform them safely without damaging my barbell.

VegasVal, you are absolutely on the right track with pin squats for that sticking point. It sounds like you are experiencing a weakness just above the

Beyond pin squats, ensure your bracing is absolutely on point through that phase of the lift. Sometimes a breakdown in core stability can make you feel like you are hitting a wall. Focus on a big breath and keeping your abs tight.

How often should one incorporate pin squats into their routine? Is it something for every squat day, or more like once a week as an accessory?

Do not forget about box squats as well! They can also be great for teaching you to sit back and explode out of the hole without that hip shoot. Different tool, but similar benefits in some ways.

Are there different ways to do pin squats? Like, should I pause on the pins, or just touch and go? What about doing them with a wider stance?

If your hips are shooting back, it might also be a cue issue. Sometimes people try to stay too upright and do not

Should I deload my regular squat before starting a pin squat cycle, or can I just add them in as an accessory without changing my main lifts?

Beyond the physical benefits, the mental aspect of breaking a sticking point with pin squats is huge. It builds confidence knowing you can drive through that specific range of motion with heavy weight. That mental edge translates directly to your regular squats.

Another excellent accessory for strengthening the top portion of the squat and preventing hip shoot is good mornings. They really hit the posterior chain hard and can build that strength you need to finish the lift.

Always film your lifts, especially when working on a sticking point. Sometimes what you feel is not exactly what is happening. A video can reveal subtle form breakdowns that contribute to the issue.

How do you program pin squats alongside regular back squats? Do you do them on the same day, or separate days? And what about sets and reps?

Ultimately, consistency is key. Whatever method you choose, whether it is pin squats, good mornings, or focused bracing, stick with it for a dedicated period. Your body adapts to the stress you place upon it, and you will see that sticking point gradually disappear.