Pause Back Squat
10 reps
Squat to parallel, hold at the bottom, then stand.
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QUADS
Pause Back Squat
The pause back squat adds a deliberate stop at the bottom of the squat, removing any bounce and forcing the quads, glutes and hamstrings to work from a dead stop. The extra time under tension builds strength and control in the hardest part of the lift. It's a proven way to clean up form and add power out of the hole.
How to do it
- 1
Set your feet shoulder-width apart with the barbell resting across your upper back at the base of your neck, gripped overhand.
- 2
Push your hips back and bend your knees to lower until your thighs reach parallel.
- 3
Keep your spine neutral throughout the descent.
- 4
Hold the bottom position for one to two seconds without relaxing.
- 5
Drive back up to standing under control.
- 6
Repeat for your prescribed reps.