Pause Squats, Paused Barbell Back Squats

How Do Pause Squats Work?

Pause Squats, Paused Barbell Back Squats

Any variation of the squat can be done with a two to three second pause at the bottom. This is known as a pause squat. Everybody’s squat depth will vary; some people can descend below parallel—that is, with their thighs parallel to the floor—without compromising form. Others, on the other hand, will find this more challenging, and their final range of motion will be parallel.

Typically, you lift somewhat less weight than you would during a typical set. This is due to the fact that the longer pause will result in an increase in tension and intensity. Thus, for pause squats, aiming for a 10%–20% weight drop is appropriate.

Method for Pause Squats

Pause squats can be performed with any variation of the squat exercise, such as:

Squats  bodyweight

Goblet squats

Bench press front squats

Back squats with a barbell

Landmines Squats

Set up your paused squats with a lighter weight than you typically use. For instance, you could work at 60–75% of your one-rep maximum if you are doing 4 sets of 6 repetitions. Alternatively, at a 10–20% drop from your typical weight.

Paused Barbell Back Squats

Grab the barbell somewhat wider than shoulder-width apart to start, then unrack it behind your head on the meaty area of your shoulders.
 

Keep your body straight as you drive your hips back into a squat. Bend your knees until your thighs come into contact with or surpass the floor.
  
When your range of motion is at its end, hold for two to three seconds.
 

Re-establish yourself explosively in the beginning posture.

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