Pause Squats vs.Pin Squats (Which should you do?)

Summary by Krater

This video compares pause squats and pin squats in powerlifting, explaining how to execute them, common execution mistakes, and why a lifter might choose one over the other.

From the video

Answers: What are the differences between pause squats and pin squats, and which one should I use?

• pause squats
• pin squats
• squat variation
• powerlifting technique
• squat execution errors

Exercises

• squat · barbell
• pause squat · barbell
• pin squat · barbell and power rack

What it concludes

• Pause squats force the lifter to create the bottom position without relying on external cues or adjustable safety pins.
• Pin squats require a rack with adjustable safety heights to unload the bar slightly as you reach the bottom of your squat.
• Pause squats are best for lifters missing at the bottom, rocking forward, or bottoming out too deep.
• Pin squats are best for lifters with back positioning issues, bar rolling, or squat morning patterns.
• Neither squat variation is universally better; the choice depends on trial and error to see which suits your specific weaknesses.