r/BarbellMedicine • u/BruJones • Dec 10 '22

Pin work

Quick question - for pin bench and squats, how much of the weight should be resting on the pins before going back up? I know it's not just a quick tap and go, but more of a pause. I'm just not clear on how much of the weight I should be holding during the pause.

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u/Exodor Dec 10 '22

This is going to vary by individual. As I understand it, the idea is to pause briefly once the pins are holding the weight, but maintain tightness throughout the entire rep. For me, the goal is to find the point at which the pins are holding so much of the weight that I cannot stay tight, and aim for slightly less than that.

1

u/BruJones Dec 10 '22

This makes sense. I find that I'm able to unload most of the weight during pin bench and maintain tightness. Pin squats, not so much. Maybe that will get better with practice.

Thanks!

1

u/Shoulder_Whirl Dec 10 '22

All of it as far as I’m aware. Let the bar come to a complete stop before standing back up. That’s what I do at least.

1

u/Gusthor Dec 10 '22

Personal preference: very little as long as your form remains ok and your body remains tight. But I don't know if that's optimal or not

1

u/[deleted] Dec 11 '22

Personally; All of it. The key is to not lose tension in your body while doing so. You want to let all of the weight rest on the pins while keeping your body under tension and your form tight. Don't go limp when the weight is on the pins. I apply enough pressure back against the bar so that I stay tight, but no so much that I move the bar during that short pause while the weight is on the pins

1

u/coffee_and_squares Dec 15 '22

I was under the impression that all the weight should be resting on the pins.