Pause Squat

Eliminate the bounce — builds explosive strength from the bottom and reinforces proper positioning

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⚡ Quick Reference

Aspect	Details
Pattern	Squat
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Core
Equipment	Barbell, Squat Rack
Difficulty	⭐⭐ Intermediate
Priority	🟠 Common

Movement Summary

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🎯 Setup

Starting Position

1. Bar position: High bar or low bar (your preference)
   • High bar: Upper traps (more upright)
   • Low bar: Rear delts (more forward lean)
2. Grip: Standard squat grip for your style
3. Unrack: Brace core, stand up to unrack
4. Walk out: 2-3 steps back
5. Foot position: Your normal squat stance
6. Mental preparation: Know you'll pause at bottom

Equipment Setup

Equipment	Setting	Notes
Bar height	Just below shoulder level	Standard squat setup
Safety pins	Just below bottom position	Essential for pause work
Load	70-85% of regular squat	Pause reduces capacity

Setup Cue

"Same as regular squat, but mentally prepare to pause at the bottom"

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🔄 Execution

The Movement

⬇️ Descending

What's happening: Controlled descent to pause position

1. Break at hips and knees simultaneously
2. Descend at normal tempo (2-3 seconds)
3. Maintain tight core throughout
4. Breathing: Big breath held throughout

Tempo: 2-3 seconds

Feel: Loading up for the pause

⏸️ The Pause

What's happening: Isometric hold at bottom position

1. Reach full depth (hip crease at or below knee)
2. STOP and hold for 2-3 seconds
3. Stay tight — don't relax or collapse
4. Maintain knee position, chest up
5. Keep breathing held or take small sips

Duration: 2-3 seconds typical (competition: 1-2s)

Common error: Relaxing during pause — maintain full tension

Feel: Building tension, resisting the urge to bounce

⬆️ Exploding Up

What's happening: Explosive drive from dead stop

1. Drive explosively — no stretch reflex to help
2. Push through whole foot
3. Lead with chest (high bar) or hips (low bar)
4. Breathing: Explode with air pressure

Tempo: As fast as possible (explosive)

Feel: Pure strength, no assistance from bounce

🔝 Lockout

What's happening: Full extension and reset

1. Stand fully upright
2. Squeeze glutes at top
3. Full breath reset before next rep
4. Brace for next descent

Key Cues

Primary Cues

• "Pause means PAUSE" — full stop, no mini-bounces
• "Stay tight in the hole" — maintain tension
• "Explode like a rocket" — maximum effort out of pause

Pause Duration Guide

Context	Pause Duration	Purpose
Powerlifting Competition	1-2 seconds	Meet simulation
Strength Building	2-3 seconds	Standard training
Advanced Strength	3-5 seconds	Extreme isometric work
Learning Position	3-5 seconds	Positional awareness

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Initiate knee extension from pause	█████████░ 90%
Glutes	Drive hip extension from bottom	█████████░ 85%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Assist hip extension, stabilize	██████░░░░ 55%
Core	Maintain rigidity during pause	████████░░ 75%

Stabilizers

Muscle	Role
Erector Spinae	Maintain spine position during pause
Adductors	Prevent knee cave during pause

Muscle Emphasis

Pause squat increases: Time under tension, especially for core and stabilizers. The pause eliminates elastic energy, requiring pure muscular force to initiate the ascent.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Mini-bouncing in pause	Quick up-down movements	Not a true pause, defeats purpose	Count "1-2-3" out loud
Relaxing at bottom	Losing tension during pause	Dangerous under load	"Stay tight" cue
Too long pause with too much weight	Can't stand back up	Failed rep	Use 70-85% max, not 90%+
Inconsistent pause duration	1s one rep, 4s next rep	Inconsistent stimulus	Count every rep
Forward collapse	Chest falls during pause	Lower back stress	Lighter weight, cue "chest up"

Most Common Error

Not truly pausing — many lifters do a mini-bounce instead of a dead stop. Video yourself to verify genuine pause.

Self-Check Checklist

• Complete stop at bottom (no movement)
• Count full 2-3 seconds
• Maintain tight core during entire pause
• No forward lean increase during pause
• Explosive drive out of bottom

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🔀 Variations

By Pause Duration

Standard Pause (2-3s)

Use Case	Benefits
General strength	Builds concentric strength
Competition prep	Simulates meet conditions
Technical work	Reinforces bottom position

Load: 70-85% of regular squat max

Long Pause (4-5s+)

Use Case	Benefits
Positional strength	Extreme isometric work
Mental toughness	Builds confidence in hole
Hypertrophy	Maximum time under tension

Load: 60-75% of regular squat max

Competition Pause (1-2s)

Use Case	Benefits
Powerlifting meet prep	Exact meet simulation
Testing strength	Closer to regular squat

Load: 80-90% of regular squat max

By Bar Position

Variation	Emphasis	Best For
High Bar Pause Squat	Quads, upright torso	Olympic lifting, general strength
Low Bar Pause Squat	Glutes, posterior chain	Powerlifting, max strength
Front Squat Pause	Quads, upper back	Olympic lifting, posture

Advanced Variations

Variation	Difficulty	Purpose
Double Pause Squat	Advanced	Pause halfway down AND at bottom
Pause at Parallel	Intermediate	Strengthen specific sticking point
3-Count Pause	Intermediate	Standard training pause
5-Count Pause	Advanced	Extreme isometric strength

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Pause	Rest	Load (% regular squat)
Max Strength	4-6	1-3	2-3s	3-5 min	80-90%
Concentric Strength	3-5	3-5	2-3s	3-4 min	75-85%
Hypertrophy	3-4	5-8	2-3s	2-3 min	65-75%
Positional Work	2-3	3-5	4-5s	3-4 min	60-70%

Workout Placement

Program Type	Placement	Rationale
Strength-focused	First exercise or after main squat	Builds weakpoint
Powerlifting prep	Primary squat variation	Competition specificity
Hypertrophy	Primary or secondary leg exercise	Increased TUT

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	3 sets (learn the pause)
Intermediate	1-2x/week	3-5 sets
Advanced	1-2x/week	4-6 sets

Sample Programming

Strength Block:

• Week 1-3: Pause Squat 4x3 @ 80%, 3-second pause
• Week 4: Deload 3x3 @ 70%
• Week 5-6: Pause Squat 5x2 @ 85%, 2-second pause

Hypertrophy Block:

• 3-4 sets of 6-8 reps @ 70-75%, 2-second pause

Progressive Overload

Start with bodyweight or 60% to learn proper pause. Add 5-10 lbs when all sets completed with strict pause. Pause squat typically 15-25% less than regular squat.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Box Squat	Learning to pause, building confidence
Regular Back Squat	Master regular squat first
Goblet Squat with Pause	Learn pause with lighter load

Progressions (Harder)

Exercise	When Ready	Link
Anderson Squat	Want dead-start concentric only
Pin Squat	Similar but from pins
Double Pause Squat	Want multiple pauses per rep

Alternatives (Same Goal, Different Movement)

Similar Purpose

Alternative	Difference	When to Use
Box Squat	Pause on box, not in air	Learning tool, easier
Anderson Squat	Start from pins	Pure concentric
Pin Squat	Touch-and-go on pins	Less demanding than pause

Different Equipment

Alternative	Equipment
Front Squat Pause	Barbell (front rack)
Goblet Squat Pause	Dumbbell/kettlebell
Safety Bar Pause Squat	SSB

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back issues	Extended time under load	Shorter pause (1-2s), lighter weight
Knee pain	Pause at bottom adds stress	Pause at parallel instead
Poor positional awareness	May collapse during pause	Use box squat instead

Stop Immediately If

• Cannot maintain position during pause
• Sharp pain anywhere (not muscle burn)
• Bar shifts or rolls during pause
• Dizziness from extended breath hold

Spotter Guidelines

When Needed	How to Spot
Working above 80%	Stand behind, hands ready near armpits
Learning the pause	Ready to assist if position breaks down

Safe Failure

How to safely fail a pause squat:

1. With safety pins: Essential for pause squats — drop onto pins
2. Signal spotter if you can't come up from pause
3. Don't try to "save" a failed pause rep — dump the weight safely

Important

Always use safety pins/spotters for pause squats. You're weakest coming out of the pause with no elastic energy to help.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	100-120° flexion	🔴 High
Knee	Flexion/Extension	100-140° flexion	🔴 High
Ankle	Dorsiflexion	15-20°	🟡 Moderate
Spine	Isometric stability	Neutral hold	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	100° flexion	Deep bodyweight squat	May need wider stance
Ankle	15° dorsiflexion	Wall ankle test	Heel-elevated shoes
Thoracic	Adequate extension	Overhead reach	Mobility work

Joint Health Note

The pause increases time under tension at maximum joint angles. Ensure adequate mobility before loading heavy pause squats.

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❓ Common Questions

How long should I pause?

Standard training pause: 2-3 seconds

• Competition simulation: 1-2 seconds
• Positional strength: 3-5 seconds
• Beginners learning: 3-5 seconds

Most productive for general strength: 2-3 second pause counted out loud.

How much less weight should I use compared to regular squats?

Most lifters:

• 2-second pause: 80-90% of regular squat max
• 3-second pause: 75-85% of regular squat max
• 5-second pause: 65-75% of regular squat max

Start conservative — pause squats are significantly harder than regular squats.

Should I breathe during the pause?

Two approaches:

1. Hold breath entire rep (most common) — maintains tightness
2. Small "sips" during pause — for longer pauses or if getting dizzy

Never fully exhale during the pause — you'll lose core tension.

Can I do pause squats instead of regular squats?

Yes, but not ideal long-term:

• Pause squats are a variation, not a replacement
• Most programs benefit from both regular AND pause squats
• Pause squats limit the weight you can handle
• Use pause squats to improve regular squats, not replace them

When in my training cycle should I program pause squats?

Best times:

• Strength blocks: Build bottom position strength
• Off-season: Technical work without max loads
• Meet prep: Last 4-6 weeks for competition specificity
• Weakpoint work: If you struggle out of the hole

Avoid during peaking phases (last 2-3 weeks before testing max).

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📚 Sources

Biomechanics & Technique:

• Schoenfeld, B.J. (2010). Squatting Kinematics — Tier A
• Kompf & Arandjelović (2016). Understanding Squat Variations — Tier A

Programming:

• NSCA Essentials of Strength Training — Tier A
• Nuckols, G. (2018). Squat Programming — Tier B

Powerlifting Specific:

• USA Powerlifting Technical Rules — Tier A
• Sheiko, B. (2018). Powerlifting Programming — Tier B

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For Mo

When to recommend this exercise:

• User's regular squat technique breaks down out of the hole
• User is training for powerlifting (competition includes pause)
• User wants to build explosive strength from bottom position
• User needs to improve bottom position stability

Who should NOT do this exercise:

• Beginners who haven't mastered regular squat → Suggest Back Squat first
• Severe knee issues → Pause adds stress
• Cannot maintain position in regular squat → Fix regular squat first

Key coaching cues to emphasize:

1. "Dead stop for 2-3 seconds — count it out loud"
2. "Stay tight — don't relax in the hole"
3. "Explode up like a rocket from the pause"

Common issues to watch for in user feedback:

• "I can't stay tight during pause" → Reduce weight to 70-75%
• "I feel like I'm going to fall forward" → Lighter weight, work on bracing
• "How long should I pause?" → Standard is 2-3 seconds counted

Programming guidance:

• Pair with: Regular squats (do pause squats first or as accessory), bench press
• Avoid same day as: Heavy deadlifts
• Typical frequency: 1-2x per week
• Load: 70-85% of user's regular squat max

Progression signals:

• Ready to progress when: Can complete all sets with strict 2-3s pause
• Increase weight: 5-10 lbs when all reps completed with good pause
• Progress to: Longer pauses (4-5s) or heavier weight with 2s pause

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Last updated: December 2024