The Pause Squat

The Pause Squat

Simply put a pause squat is a squat movement with a pause added.

Its a powerful addition to your squat, usually as an accessory and on an alternate day to your squat. Other than maintaining a strong brace its also going to allow you time to fix parts of your squat at the bottom of the movement.

Typically you would be looking at 2-5 seconds. This is going to take away bounce and momentum off from the bottom and only allow you to use shear strength. Any weakness will be quickly highlighted. 


Other than your brace you're going to have time to check foot position, are they grounded and flat. Knees, are they tracking over toes? Is the bar still over mid foot or do you need to shift back slightly to maintain that? are you leaning forward too far so bar moving off center? Are you at a good depth? 


Yes a pause squat is harder but it has so many benefits to building your squat technique up, and yes its usually lighter than your main squat. 

Remember as a precaution always set the safety rail at the right level so in the event you do fail, the bar is safely taken care of by the rack. Not your back.