Pause Back Squat
Quick Information
Category
Powerlifting
Difficulty
Intermediate
Equipment
Barbell, Squat Rack
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Erector Spinae, Adductors, Hamstrings
Movement pattern
Bilateral Squat
Training goal
Maximal Strength
Sport
General Athletic Development, Powerlifting, Olympic Weightlifting
Overview
Purpose. Increase strength out of the bottom of the squat and improve positional control.
How it fits the system. An intermediate-level bilateral squat entry in the Powerlifting section, programmed to develop maximal strength. Related work in the library: Box Squat and Barbell Back Squat.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Erector Spinae, Adductors, Hamstrings
Movement pattern
Bilateral Squat
Equipment
Barbell, Squat Rack
Difficulty
Intermediate
How to Perform
- Set up and unrack the bar as for a back squat.
- Brace hard and descend under control.
- Reach the bottom position and hold it for two to three seconds.
- Keep the trunk braced and the knees pushed out during the pause.
- Drive out of the hole without bouncing.
- Stand tall and reset before the next repetition.
Coaching Cues
- Stay tight during the pause, do not relax.
- Count the pause out loud or in your head.
- Use about 80 percent of your normal squat load.
Common Mistakes
- Relaxing at the bottom and losing position.
- Shortening the pause as the set gets hard.
- Letting the chest fall during the hold.
Progressions & Regressions
Progressions
Lengthen the pause or add load.
Regressions
Shorten the pause to one second.
When to Use It
When to use
When the sticking point is out of the bottom of the squat.
When not to use
With knee or back symptoms that worsen with sustained loaded flexion.
Programming
4 sets of 3 to 5 reps with a two to three second pause.
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