A few general setup questions for bench and pin squat

Training Q&A [Moderated]
1

Hey BBM,

I’m currently running PB III and have a few questions about how to setup for some movements:

  1. Pin squat (meant to be below parallel) - The difference between each pin height is quite big, There is one height which just about parallel, and the next pin height down is too low, to the point where I struggle to keep balance and my back is rounding. Is it okay to squat to parallel pin height in this case or should I look for an alternative variation?
  2. Pin bench (meant to be to chest level) - Same problem here, I can set up the pins slightly above chest level or their too low and then it’s like a regular bench. What would be the move here?
  3. Comp bench - I find that I prefer unracking the weight by myself a lot more than when someone helps me unrack the weight. The thing is, it’s mainly been on sets @ RPE 7-8 until now, and I might have a problem when testing my 1RM in a few weeks when trying to unrack the weight by myself. Do you think a self unrack is a good strategy in the long term, or should I get used to someone helping me unrack the weight? The problem for me when someone helps me unrack the weight, is that I feel unstable when the spotter let’s go of the weight and it messes up my set-up.
  4. Lat pull downs - How wide should my hands be on the pull-down bar?
2

Josh,

Thanks for the post. To your questions:

  1. I think squatting to parallel is fine. The further forward you push your knees, the better your “depth” will be, so you might be able to get below parallel with that setup even. You can also stand on a firm mat and use the “parallel” pins to get the depth desired.

  2. Would do slightly above chest level. Again, you can space the bench up on mats to get the bar to touch the pins right at chest level.

  3. Having done it both ways at weights up to 440lbs myself, I don’t see a big difference either way. I think a self lift off is > bad lift off. It’s mostly personal preference, but I think folks can get used to just about anything they train.

  4. Usually recommend somewhere where the angled part of the lat pull down attachment switches from straight to angled, e.g. just wider than shoulder-width.

-Jordan

1 Like
3

Thanks Jordan, appreciate the help.