Anderson Squat

How to do it

1. In a power rack, set the safety pins at the depth you want each rep to start from, typically at or just above parallel.
2. Load the bar onto the pins and get under it in a normal back squat position, feet shoulder width or slightly wider.
3. Brace hard while the bar is still resting dead still on the pins; do not let it settle or bounce.
4. From this complete dead stop, drive straight up to full lockout using only concentric force, with no stretch-reflex assistance from a descent.
5. Lower the bar back onto the pins under control, let it come to a full stop, and reset your brace before the next rep.