Anderson Squat: Technique, Benefits, Muscles Worked, and Programming

How to do Anderson squat?

The Anderson squat is a strength training exercise that begins from a dead stop at the bottom of the squat, eliminating the eccentric (lowering) phase to specifically target concentric strength, power out of the hole, and improve technique at the weakest point of the lift.

What is the Anderson Squat?

Named after Paul Anderson, a legendary Olympic weightlifter and strongman, the Anderson squat is a variation of the traditional barbell back squat where the lift initiates from a static position, often off safety pins in a power rack. Unlike a standard squat which involves a continuous eccentric-concentric cycle (stretch-shortening cycle), the Anderson squat removes the stretch reflex and elastic energy contribution from the muscles and tendons. This forces the lifter to generate maximum force from a dead stop, relying purely on concentric strength.

Benefits of the Anderson Squat

The unique nature of the Anderson squat offers several distinct advantages for strength athletes and fitness enthusiasts:

• Targets Concentric Strength: By eliminating the eccentric phase and the stretch-shortening cycle, this exercise forces your muscles to produce force purely concentrically, which is crucial for overcoming sticking points in the squat.
• Improves "Out of the Hole" Strength: Many lifters struggle with the transition from the bottom of the squat to the ascent. The Anderson squat directly addresses this by making the lifter initiate the movement from this challenging position.
• Enhances Motor Control and Technique: Starting from a dead stop requires precise body positioning and engagement of the correct muscle groups from the very beginning, reinforcing proper squat mechanics.
• Builds Starting Strength and Power: The ability to generate high levels of force from a static position translates directly to improved power output in various athletic movements.
• Reduces Joint Stress (Potentially): For some individuals, removing the eccentric loading can be less stressful on the knees and hips, though this depends on individual biomechanics and existing conditions.
• Develops Isometric Strength: While primarily concentric, holding the bottom position against the pins briefly before lifting also engages isometric strength.

Muscles Worked

The Anderson squat primarily targets the same major muscle groups as a traditional back squat, with an increased emphasis on concentric activation:

• Primary Movers:
  • Quadriceps: Vastus lateralis, vastus medialis, vastus intermedius, rectus femoris (responsible for knee extension).
  • Gluteus Maximus: Key for hip extension and driving out of the bottom.
  • Adductor Magnus: Contributes significantly to hip extension and stability.
• Secondary Stabilizers:
  • Hamstrings: Biceps femoris, semitendinosus, semimembranosus (assist hip extension and knee flexion stability).
  • Erector Spinae: Stabilize the spine and maintain an upright torso.
  • Core Musculature (Rectus Abdominis, Obliques, Transverse Abdominis): Essential for bracing and maintaining spinal rigidity.
  • Trapezius and Rhomboids: Support the barbell on the upper back.

How to Perform the Anderson Squat: A Step-by-Step Guide

Performing the Anderson squat safely and effectively requires careful setup and precise execution.

Equipment Needed:

• Power Rack with Safety Pins: Essential for setting the starting height.
• Barbell: With appropriate weight plates.
• Squat Shoes (Optional but Recommended): For stability and heel elevation.

Setup:

1. Set Pin Height: Adjust the safety pins in a power rack to the desired depth. This is typically your sticking point, or just below parallel, where you would normally reverse the movement in a traditional squat. Ensure both pins are at the exact same height.
2. Load the Barbell: Place the barbell on the safety pins at the chosen height. Load the desired weight onto the barbell.
3. Position Yourself: Step under the barbell, positioning it across your upper back (high bar or low bar, depending on your preference). Ensure your feet are in your natural squat stance.
4. Engage Core: Take a deep breath, brace your core tightly, and actively create tension throughout your body as if you're about to lift. Your body should be "loaded" against the bar, ready to push.

Execution:

1. Initiate the Lift: From the dead stop on the pins, powerfully drive up through your heels and midfoot. Focus on simultaneously extending your hips and knees.
2. Maintain Form: Keep your chest up, back straight, and core braced throughout the ascent. Avoid rounding your back or letting your knees cave in.
3. Stand Tall: Drive the weight all the way up to a fully standing, locked-out position.
4. Re-rack (Controlled Descent): Once you've completed the concentric phase, slowly and with control, lower the barbell back down onto the safety pins. Do not bounce or drop the bar. Allow it to come to a complete stop on the pins before resetting for the next repetition.
5. Reset: Take a moment to re-brace and reset your body position for the next rep.

Common Mistakes to Avoid:

• Bouncing Off Pins: The goal is a dead stop, not a bounce. Ensure the bar is completely still before initiating the lift.
• Insufficient Bracing: Lack of core tension can lead to spinal instability and inefficient force transfer.
• Rushing the Reset: Each rep should be treated as a separate, powerful lift from a static start.
• Incorrect Pin Height: If the pins are too high, you won't address your sticking point. If too low, it may be overly challenging or put you in a compromised position.
• Lifting with the Hips First: Avoid "good morning-ing" the weight. Focus on a coordinated drive of both hips and knees.

Programming the Anderson Squat

The Anderson squat is an excellent accessory exercise or a primary lift in specific training phases.

• When to Use It: Incorporate Anderson squats during strength cycles, peaking phases, or when specifically targeting weaknesses in the bottom of your traditional squat. It's also beneficial for athletes who need to develop explosive power from static positions.
• Sets and Reps: Due to its demanding nature, Anderson squats are typically performed for lower repetitions with higher intensity.
  • Strength Focus: 3-5 sets of 1-3 repetitions.
  • Power/Technique Focus: 3-4 sets of 2-4 repetitions.
• Frequency: 1-2 times per week, often as the main squat variation or as an accessory after your primary squat.
• Progression: Progress by gradually increasing the weight on the bar, or by decreasing the rest time between sets while maintaining form.

Variations and Alternatives

While the Anderson squat is unique, several exercises share similar principles of training concentric strength from a dead stop or targeting specific ranges of motion:

• Pin Squat: Similar to the Anderson squat, but the lifter descends to the pins and then drives up. The Anderson squat starts on the pins.
• Bottom-Up Squat: Involves setting up under the bar in a rack at the bottom of the squat, similar to the Anderson squat, often used interchangeably.
• Box Squat: While not a dead stop, the box squat involves pausing on a box at the bottom, which reduces the stretch reflex and emphasizes glute and posterior chain activation.
• Pause Squat: A traditional squat with a deliberate pause at the bottom of the movement, training isometric strength and control.

Who Should Consider the Anderson Squat?

The Anderson squat is particularly beneficial for:

• Powerlifters: To improve their ability to drive out of the bottom of a heavy squat, overcoming common sticking points.
• Olympic Weightlifters: To enhance leg strength and power for the clean and jerk and snatch.
• Athletes (e.g., Football, Basketball, Track & Field): To develop explosive lower body power from static positions, mimicking athletic movements.
• Intermediate to Advanced Lifters: Those with a solid foundation in squat mechanics looking to address specific strength weaknesses.
• Individuals with Joint Issues (Consult a Professional): In some cases, the absence of the eccentric phase can be less stressful on certain joints, but this should be evaluated by a healthcare professional or qualified coach.

Safety Considerations

As with any heavy compound lift, safety is paramount:

• Use a Power Rack: Never attempt Anderson squats without a power rack and properly set safety pins. This is non-negotiable.
• Start Light: Begin with a lighter weight to master the technique before progressively increasing the load.
• Proper Bracing: Maintaining a strong, braced core is critical for spinal protection.
• Listen to Your Body: Do not push through sharp pain. If you experience discomfort, stop the exercise and assess your form or consult a professional.
• Spotter (Optional but Recommended): While the pins act as a safety net, a spotter can provide additional confidence and immediate assistance if needed.

Conclusion

The Anderson squat is a powerful tool for developing concentric strength, overcoming sticking points, and refining squat mechanics. By stripping away the elastic contribution of the stretch reflex, it forces the lifter to generate raw power from a dead stop, leading to significant gains in overall squat performance and lower body strength. Incorporating this specialized exercise into your training program, with proper technique and safety protocols, can be a game-changer for breaking through plateaus and building a more robust, powerful squat.