Barbell Pause Squat
oec:barbell-pause-squat
A barbell back squat variation performed with a deliberate multi-second pause in the bottom position to eliminate the stretch reflex and build concentric starting strength.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Paused Squats, Pause Squat, Barbell Paused Squat, Barbell Pause Back Squat
How to do it
Setup
- Step under the barbell resting on a squat rack at upper-chest height, placing the bar securely across your upper trapezius or rear deltoids.
- Grip the bar firmly, brace your midsection, unrack the bar by extending your legs, and step back two to three paces.
- Set your feet roughly shoulder-width apart with toes angled slightly outward, maintaining an upright torso.
Movement
- Inhale deeply into your belly and brace your core.
- Break simultaneously at the hips and knees to descend under control until your hip crease drops below the top of your knees.
- Come to a complete, motionless stop in the bottom position for the prescribed count (typically one to three seconds) while maintaining full muscular tension.
- Drive aggressively through your midfoot, extending your hips and knees to return to the starting standing position.
- Lock out your hips and knees under control before beginning the next repetition.
Breathing
Take a large diaphragmatic breath and brace before descending, hold your breath firmly throughout the pause and initial ascent, and exhale through pursed lips near lockout.
Cues
- Freeze, don't relax.
- Stay tight in the hole.
- Drive the floor away out of the pause.
Common faults
- Losing core and upper-back tightness during the pause at the bottom.
- Treat the pause as an active isometric hold; maintain intra-abdominal pressure and active tension in the back rather than resting on your joints.
- Bouncing out of the hole or cutting the pause short.
- Bring the barbell to a definite, motionless stop and count full seconds before initiating the concentric drive.
- Shifting weight forward onto the toes when driving up out of the pause.
- Keep your full foot glued to the ground and push evenly through midfoot throughout the pause and drive.
Safety
- Set safety pins or spotter straps in the rack just below your bottom squat depth.
- Use lower loads than your standard back squat to account for the loss of stretch reflex and prolonged time under tension.
Muscles
Joints
- Hip: Flexion, Extension
- Knee: Flexion, Extension
- Ankle: Dorsiflexion, Plantarflexion
- Lumbar spine: Isometric stabilization
- Thoracic spine: Isometric stabilization
Details
- Movement
- Squat
- Modality
- Strength, Powerlifting, Hypertrophy
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- Barbell; Squat rack or Power rack
- Record
- Repetitions and Load
- Load
- external, total
Related
- variation of Barbell Back Squat
- substitute for Barbell Pin Squat
Sources
- wger: Paused Squats, by bbk (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.