Pause Squat (Barbell)

The strength builder's secret weapon — eliminates the stretch reflex to build raw concentric power and perfect bottom position mechanics

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⚡ Quick Reference

Aspect	Details
Pattern	Squat
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Erector Spinae, Core
Equipment	Barbell, Squat Rack
Difficulty	Advanced
Priority	Common
Key Feature	2-5 second pause at bottom position

Movement Summary

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🎯 Setup

Starting Position

1. Bar position: Choose either high bar OR low bar placement
   • High bar: On upper traps (more quad-dominant)
   • Low bar: On rear delts (more posterior chain)
   • Consistency matters — use same position as your regular squats
2. Grip: Match your regular squat grip
   • High bar: Narrower, thumbs wrapped
   • Low bar: Wider, thumbless optional
   • Keep wrists straight, not bent back
3. Unrack: Massive breath, brace core HARD, stand up strong
4. Walk out: Minimal steps (2-3), conserve energy
5. Foot position: Same stance as regular squat
   • Shoulder-width to slightly wider
   • Toes out 15-30 degrees

Equipment Setup

Equipment	Setting	Notes
Bar height	Standard for your squat style	Same as regular back squat
Safety pins	2-3 inches below pause position	CRITICAL for pause squats
Lifting belt	Highly recommended	Pause increases time under tension
Timer/Partner	Optional but helpful	Count pause duration accurately

Critical Difference

Reduce your working weight by 15-25% compared to regular squats. The pause eliminates your stretch reflex and bounce, making the lift significantly harder.

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🔄 Execution

The Movement

Descending

What's happening: Controlled descent to bottom position

1. Take the BIGGEST breath possible — you'll hold it through pause and ascent
2. Descend with perfect control (2-3 seconds)
3. Follow same mechanics as your regular squat
   • High bar: Upright torso, knees forward
   • Low bar: Hip hinge, sit back pattern
4. Breathing: HOLD breath through entire rep including pause

Tempo: 2-3 seconds controlled

Feel: Same as regular squat descent

Mental preparation: Know you're about to pause — prepare your brace

PAUSE POSITION

What's happening: Complete stop at bottom, all momentum eliminated

1. Reach full depth: Hip crease at or below parallel (match your regular squat)
2. STOP completely: Zero movement for 2-5 seconds
   • 2 seconds: Standard for most training
   • 3 seconds: Powerlifting competition standard
   • 5 seconds: Advanced strength building
3. Stay tight: Maintain maximum tension throughout pause
   • Core braced like steel
   • Upper back squeezed
   • Glutes engaged
   • NO relaxation or "sitting" into the pause
4. Bar position: Must remain vertical over mid-foot
5. Breathing: HOLD breath — do NOT relax

Tempo: 2-5 seconds motionless

Feel: Burning quads, massive tension, uncomfortable (that's the point)

Common checkpoint: Your pause should be a DEAD STOP, not a slow continuous movement

The Pause Must Be REAL

No bouncing, no rocking, no shifting. Complete motionless pause. If you're moving, you're not pausing. This is what makes the exercise effective.

Ascending

What's happening: Explosive concentric drive from dead stop

1. After pause completes, EXPLODE upward
   • No bounce, no stretch reflex — pure concentric strength
   • Drive through whole foot (emphasize mid-foot/heels)
2. Maintain same mechanics as regular squat
   • High bar: "Push floor away," chest up
   • Low bar: "Drive hips into bar," chest and hips together
3. Keep knees out — resist valgus collapse
4. Breathing: HOLD breath through sticking point OR controlled exhale

Tempo: As explosive as possible (will be slower than regular due to no bounce)

Feel: Much harder than regular squat — you're fighting from zero momentum

Critical note: The first few inches are the HARDEST — this builds strength in the hole

Lockout

What's happening: Complete the rep

1. Stand fully tall — hips and knees locked out
2. Squeeze glutes at top
3. EXHALE forcefully, then reset breath for next rep
4. Reset brace and tension before descending again

Breathing: Big exhale, then immediately rebreathe and brace for next rep

Key Cues

Primary Cues

• "Controlled down, DEAD STOP, explosive up" — the rhythm of pause squats
• "Stay tight in the pause" — no relaxation, maximum tension
• "Count in your head: 1-Mississippi, 2-Mississippi, 3-Mississippi" — ensures real pause
• "Explode from zero" — emphasizes concentric-only power
• "Breathe and brace HARD" — even more important than regular squats

Tempo Notation

The pause squat uses a specific tempo:

Tempo	Meaning
3-3-X-1	3s down, 3s pause, explosive up, 1s at top
2-2-1-1	2s down, 2s pause, 1s up, 1s at top
3-5-X-1	3s down, 5s pause, explosive up, 1s at top (advanced)

Standard training tempo: 3-2-X-1 or 3-3-X-1

Pause Duration Guidelines

Pause Length	Purpose	Who It's For
2 seconds	Eliminate bounce, build position	Beginners to pause squats
3 seconds	Powerlifting competition standard	Intermediate lifters, meet prep
5 seconds	Maximum strength at bottom	Advanced, addressing specific weakness
10+ seconds	Isometric endurance	Specialized training only

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Initiating drive from dead stop, knee extension	█████████░ 95%
Glutes	Hip extension from stretched position	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Core	Maintain rigid torso during extended pause	████████░░ 85%
Erector Spinae	Resist flexion during pause	███████░░░ 75%
Hamstrings	Assist hip extension, control knee	███████░░░ 70%
Adductors	Maintain femur position during pause	███████░░░ 70%

Stabilizers

Muscle	Role
Upper Back	Hold bar position during extended time under tension
Calves	Maintain balance during motionless pause

Why Pause Squats Hit Harder

Increased activation due to:

• No stretch reflex: You can't "bounce" out of the hole — pure concentric strength
• Extended time under tension: Muscles under load 2-5 seconds longer per rep
• Isometric strength: Holding position under load builds muscle tension
• Position reinforcement: Perfect bottom position = better muscle recruitment
• Core demands: Longer brace duration = greater core activation

Muscle Activation vs Regular Squat

Muscle	Regular Squat	Pause Squat	Difference
Quads	█████████░ 90%	█████████░ 95%	+5% (especially in hole)
Glutes	████████░░ 80%	█████████░ 90%	+10% (concentric from stretch)
Core	██████░░░░ 65%	████████░░ 85%	+20% (extended bracing)
Erector Spinae	██████░░░░ 60%	███████░░░ 75%	+15% (isometric hold)

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Fake pause (bouncing)	Continuous slight movement, no true stop	Defeats entire purpose of exercise	Count out loud, film yourself, have partner verify
Relaxing in the pause	Losing core tension, "sitting" into position	Dangerous for spine, harder to explode up	"Stay tight" cue, reduce weight if needed
Too much weight	Can't maintain position or complete pause	Form breakdown, injury risk, missed purpose	Use 75-85% of regular squat weight
Inconsistent pause duration	Some reps 1 second, others 4 seconds	Can't track progress, inconsistent training	Count in head, use timer, have partner count
Breathing out during pause	Losing intra-abdominal pressure	Spinal instability, weaker drive	Hold breath through ENTIRE rep
Rounding back in pause	Losing neutral spine	Lower back injury risk	Reduce weight, strengthen core, maintain brace
Knees caving during pause	Valgus collapse while paused	ACL/MCL stress, power leak	Cue "knees out," reduce weight, strengthen glutes

Most Common Error

The "rolling pause" — lifter thinks they're pausing but there's continuous micro-movement (rocking forward/back, shifting weight). Set up a camera. If you see ANY movement during the pause, it doesn't count. Complete stillness is required.

Self-Check Checklist

• Weight is 15-25% less than regular squat
• Pause is a COMPLETE stop (zero movement)
• Counting pause duration accurately (2-5 seconds)
• Core stays maximally braced during pause
• Breathing is held through pause and ascent
• Bar path remains vertical during pause
• Position matches regular squat depth and form
• Can complete all reps with real pauses

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🔀 Variations

Easier Variations

Learning the Movement

Variation	Why It Helps
Goblet Squat (Pause)	Learn pause concept with lighter, easier-to-control load
1-Second Pause	Shorter pause, easier to maintain position
Box Squat (Parallel)	Physical reference for bottom position

Strength Limitations

Issue	Solution
Can't hold pause without form breakdown	Reduce weight to 60-70% of regular squat
Losing balance during pause	Widen stance slightly, focus on rooting feet
Running out of breath	Work on breathing/bracing, shorten pause to 2 seconds
Too hard	Start with 1-2 second pauses, build to 3 seconds

Harder Variations

Variation	Added Challenge	When to Use
Long Pause (5+ seconds)	Extended isometric hold	Build maximal bottom strength
Anderson Squat	Start from dead stop on pins (no eccentric)	Even more concentric emphasis
Pause Squat with Chains	Accommodating resistance, hardest at top	Lockout strength
Tempo Pause Squat	Slow eccentric (5s) + pause (3s)	Ultimate TUT and control
Pin Pause Squat	Pause while resting on safety pins	Eliminate ALL tension

Programming Variations by Pause Duration

Goal	Pause Duration	Sets x Reps	Load
Eliminate bounce	2 seconds	4 x 5	75-80% regular squat
Powerlifting prep	3 seconds	5 x 3	70-80% regular squat
Max bottom strength	5 seconds	3 x 3	65-75% regular squat
Hypertrophy (TUT)	3 seconds	4 x 8	65-70% regular squat

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Pause	Rest	Load (% of regular squat)	RIR
Max Strength	5-6	1-3	3s	4-5 min	75-85%	0-1
Position Reinforcement	4-5	3-5	2-3s	3-4 min	70-80%	1-2
Hypertrophy	3-4	6-8	2-3s	2-3 min	65-75%	1-2
Technique Practice	3-4	5-6	2s	2-3 min	60-70%	2-3

Loading Guidelines

General rule: Use 75-85% of your regular back squat 1RM

• 2-second pause: 80-85%
• 3-second pause: 75-80%
• 5-second pause: 65-75%

If you regular squat 315 lbs, expect to pause squat 235-270 lbs.

Workout Placement

Program Type	Placement	Rationale
Powerlifting	After main squat OR separate day	Address weak bottom position
Strength-focused	Primary movement variation day	Build concentric strength
Hypertrophy	First leg exercise	High neural demand
Olympic lifting	Technique work	Reinforce catch position strength

Frequency

Training Level	Frequency	Volume Per Session
Intermediate	1x/week	3-4 sets
Advanced	1-2x/week	4-6 sets total
Powerlifters (meet prep)	1-2x/week	3-5 sets

Don't Overdo It

Pause squats are SIGNIFICANTLY harder than regular squats. Don't do them every squat session. Use them as:

• 1 session per week to build bottom strength
• During technique phases
• In meet prep (powerlifting)
• To break through plateaus

Sample Programming

Powerlifting

Week 1-4: Building Bottom Strength

Day 1 (Heavy):

• Competition Squat: 5 x 3 @ 80%

Day 4 (Variation):

• Pause Squat (3s): 4 x 3 @ 75% of comp squat

Week 5-8: Meet Prep

Day 1 (Heavy):

• Competition Squat: Work to heavy single @ RPE 9

Day 4 (Pause):

• Pause Squat (3s): 3 x 2 @ 80% of opener

General Strength

Once per week:

Option A (Primary movement):

• Pause Squat (2s): 5 x 5 @ 75%

Option B (Accessory):

• Regular Back Squat: 4 x 5 @ 80%
• Pause Squat (2s): 3 x 3 @ 70%

Hypertrophy

During hypertrophy block:

Pause Squat (2-3s): 4 x 8 @ 65-70%

• Emphasize time under tension
• Control eccentric (3 seconds)
• Full pause (3 seconds)
• Controlled concentric (2 seconds)
• Total TUT per rep: 8+ seconds

Progression Scheme

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🔄 Alternatives & Progressions

Direct Alternatives (Similar Training Effect)

Exercise	Similarity	Differences
Anderson Squat	Both eliminate stretch reflex	Anderson starts from pins (no eccentric at all)
Box Squat (Parallel)	Both teach bottom position	Box squat has physical reference, can relax on box
Tempo Squat (Barbell)	Both increase time under tension	Tempo focuses on eccentric, pause on concentric

When to Choose Pause Squat

Choose pause squat if:

• You struggle out of the bottom (weak off the chest)
• You bounce/dive-bomb regular squats
• You're prepping for powerlifting comp (needs 3s pause)
• You want to reinforce perfect bottom position
• You have a fast eccentric and weak concentric

Choose alternative if:

• Anderson Squat: Want to eliminate eccentric entirely
• Tempo Squat: Weak in eccentric or want more hypertrophy
• Box Squat: Need physical depth reference
• Regular Squat: Building max strength, testing 1RM

Progressions (Make It Harder)

Progression	How It's Harder	When Ready
Longer pause (5s)	More isometric strength demand	Can do 3s pauses for 5 reps
Tempo + Pause (5-3-X)	Eccentric AND pause challenge	Solid with regular pauses
Anderson Squat	Removes eccentric, pure concentric	Very advanced
Pin Pause Squat	Full relaxation on pins	Specialized variation

Regressions (Make It Easier)

Regression	How It Helps	When to Use
Shorter pause (1s)	Easier to maintain position	Learning the movement
Goblet Pause Squat	Less load, easier to control	New to pause concept
Box Squat	Physical reference for pause depth	Struggling with consistency
Regular Back Squat	Build base strength first	Not ready for pauses

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Extended time under load increases spinal stress	Use lighter weight, shorter pause (2s), or skip
Knee pain	Pause at max knee flexion can aggravate	Limit depth, reduce load, or choose different variation
Poor core strength	Cannot maintain brace through pause	Build core strength first, use lighter loads
Breathing issues	Extended breath-hold can cause dizziness	Shorter pauses, practice breathing technique
Shoulder mobility	Same as regular squat	Same modifications as regular back squat

Stop Immediately If

• Sharp pain in lower back during pause
• Knee pain that worsens during pause
• Loss of balance or position during pause
• Vision changes or dizziness (breath-holding issue)
• Cannot maintain neutral spine through pause
• Feeling faint or nauseous

Safe Failure Protocol

Pause squats are HARDER to bail from than regular squats due to zero momentum.

1. Safety pins are MANDATORY: Set 2-3 inches below pause position
2. If failing during pause: Carefully descend onto safety pins, slide out
3. If failing during ascent: Drop back to safety pins immediately
4. NEVER: Try to "save" a failed pause squat by good-morning the weight up

Breathing & Bracing for Pause Squats

Phase	Breathing Strategy	Critical Notes
Setup	Massive diaphragmatic breath	Bigger than regular squat
Descent	HOLD breath	Lock it in
Pause	HOLD breath (2-5 seconds)	No exhale, maintain pressure
Ascent	HOLD or exhale after sticking point	Maintain core pressure
Top	Full exhale, immediate rebreathe	Reset for next rep

Extended Breath-Hold

Pause squats require holding your breath for 5-10+ seconds (descent + pause + ascent). This is safe for most people but can cause:

• Temporary blood pressure spike
• Dizziness if not conditioned
• Vision changes (seeing spots)

If you experience these: Reduce pause duration, practice breath-holding, ensure you're healthy for this training.

Spotter Guidelines

Situation	Spotter Position	Action
Learning pause squats	Behind lifter	Monitor pause duration, help if needed
Heavy pause squats	Behind lifter, hands ready	Critical — harder to save than regular squats
Solo training	MUST USE SAFETY PINS	Absolutely non-negotiable

Solo Training Setup

When training alone:

1. ALWAYS use safety bars/pins
2. Set them 2-3 inches below your pause position
3. Test the height with empty bar first
4. Be conservative with weight selection
5. Don't attempt PRs without a spotter

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🦴 Joints Involved

Primary Joints

Joint	Movement	Stress Level	Pause-Specific Impact
Knee	Flexion → Extension from dead stop	High (⚠️⚠️⚠️)	Isometric stress at max flexion
Hip	Flexion → Extension with pause	High (⚠️⚠️⚠️)	Extended time in stretched position
Ankle	Dorsiflexion (held)	Moderate (⚠️⚠️)	Must maintain position during pause

Secondary Joints

Joint	Movement	Pause-Specific Role
Lumbar Spine	Resist flexion during pause	Extended isometric hold under load
Thoracic Spine	Maintain extension	Longer duration of tension
Shoulder	Hold bar position	Same as regular squat

Joint-Specific Considerations for Pause Squats

Knee

Increased stress from:

• Isometric hold at maximum flexion angle
• No momentum to help initiate extension
• Extended time under load

Comparison to regular squat:

• Regular: 2-3 seconds at bottom
• Pause: 5-8 seconds at bottom (including pause)

Protection strategies:

• Don't pause if you have acute knee pain
• Ensure knees stay out (no valgus) during pause
• Reduce load if knee discomfort during pause
• VMO strengthening to support patella

Hip

Benefits for hip:

• Strengthens hip in stretched position
• Builds flexibility-strength (active flexibility)
• Reinforces good bottom position

Watch for:

• Hip impingement during pause (sharp pain in crease)
• Butt wink during pause (pelvis tucking)
• Inability to maintain position

If issues arise:

• Adjust stance width
• Limit depth slightly
• Ensure you're not forcing depth beyond your anatomy

Spine

Increased spinal demand:

• Extended isometric hold under axial load
• Core must maintain brace for 2-5 extra seconds per rep
• No momentum to help maintain position

This is why pause squats build incredible core strength

Safety measures:

• Perfect bracing technique required
• Reduce load if you can't maintain neutral spine during pause
• Build up pause duration gradually
• Use belt for heavy pause squats

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❓ Common Questions

How much weight should I use for pause squats?

General guideline: 75-85% of your regular back squat weight

More specifically:

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

Example: If you squat 300 lbs for 5 reps normally, expect to use 225-255 lbs for pause squats (3-second pause).

Don't be discouraged — pause squats are MUCH harder than regular squats. The strength you build will transfer back to your regular squat.

How long should I pause for?

Standard answer: 2-3 seconds for most training

Specific purposes:

• 2 seconds: General strength building, eliminating bounce
• 3 seconds: Powerlifting competition standard, meet prep
• 5+ seconds: Advanced strength building, addressing specific weakness
• 1 second: Learning the movement (too short for most purposes)

Start with 2 seconds until you're comfortable with the movement, then progress to 3 seconds.

Should I do pause squats with high bar or low bar?

Use whichever style you use for regular squatting.

The pause technique works with both:

• High bar pause squat: Builds quad strength and upright position in hole
• Low bar pause squat: Builds hip drive and posterior chain from bottom

Most powerlifters use low bar (since that's their competition style). Olympic lifters and general strength athletes often use high bar.

You can also do both at different times to build well-rounded strength.

How do I know if my pause is long enough?

Count it out: "One Mississippi, two Mississippi, three Mississippi"

Better yet:

• Have a training partner count out loud
• Video yourself and watch the timer
• Use a countdown timer you can hear

The pause must be a COMPLETE STOP — zero movement. If you're rocking, shifting, or continuously moving, it doesn't count.

Film yourself from the side. You'll often find your "3-second pause" is actually 1.5 seconds.

Why are pause squats so much harder than regular squats?

You eliminate the stretch reflex:

• Regular squats: You store elastic energy in muscles/tendons at bottom, then "bounce" out
• Pause squats: All that energy dissipates during the pause — you're lifting from ZERO momentum

This forces you to use pure concentric (lifting) strength without help from the elastic rebound.

Other factors:

• Extended time under tension (2-5 extra seconds per rep)
• Must maintain perfect position longer
• Greater mental challenge
• Core works harder (longer bracing duration)

This is what makes them so effective for building strength.

Can I breathe during the pause?

No — hold your breath through the entire rep (descent, pause, and ascent).

Why?

• Breathing out releases intra-abdominal pressure
• Your core stability disappears
• Spinal safety is compromised
• You'll be much weaker

If you're running out of air:

• Your pause might be too long (reduce to 2 seconds)
• Practice breath-holding and bracing
• Reduce the number of reps per set

Take a MASSIVE breath before descending — bigger than your normal squat breath.

Will pause squats make my regular squat stronger?

Yes — absolutely.

How they help:

• Build explosive strength out of the hole
• Eliminate reliance on bouncing/dive-bombing
• Strengthen your weakest position (bottom)
• Teach perfect positioning
• Build mental toughness

Expected carryover: Most lifters see their regular squat increase by 5-10% after 6-8 weeks of pause squat work.

Especially effective if:

• You struggle out of the hole
• You bounce your squats
• You have inconsistent depth
• You good-morning your squats (hips rise first)

How often should I do pause squats?

1-2 times per week maximum for most lifters

Sample weekly structure:

Option 1 (2x per week squatting):

• Day 1: Regular back squat (heavy)
• Day 4: Pause squat (moderate)

Option 2 (3x per week squatting):

• Day 1: Regular squat (heavy)
• Day 3: Regular squat (volume)
• Day 5: Pause squat (moderate)

Option 3 (1x per week):

• During regular squat session: Regular squats 4 x 5, then pause squats 3 x 3

Don't do pause squats every session — they're too taxing and you need regular squats to build maximum strength.

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📚 Sources

Biomechanics & Technique:

• Kompf, J. & Arandjelović, O. (2017). "The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice" — Tier A
• van den Tillaar, R. et al. (2019). "Comparison of Kinematics and Muscle Activation Between Conventional and Pause Squats" — Tier B
• NSCA Essentials of Strength Training and Conditioning — Tier A

Programming:

• Israetel, M. et al. (2020). Scientific Principles of Strength Training — Tier B
• Powerlifting USA: Pause Squat Programming for Competition — Tier C
• Westside Barbell Methods: Accommodating Resistance — Tier C

Strength Development:

• Wagle, J.P. et al. (2017). "Accentuated Eccentric Loading and Cluster Set Configurations in the Back Squat" — Tier A
• Hartmann, H. et al. (2012). "Influence of Squatting Depth on Jumping Performance" — Tier A

Powerlifting Competition:

• IPF Technical Rules (2023): Squat Pause Requirements — Tier A
• USAPL Judging Criteria — Tier B

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For Mo

When to recommend this exercise:

• User struggles out of the bottom of squats (weak in the hole)
• User bounces or dive-bombs their squats
• User is preparing for powerlifting competition (requires 3s pause)
• User has inconsistent squat depth
• User's regular squats are stuck at a plateau
• User good-mornings their squats (hips rise first) — pause teaches proper mechanics

Who should NOT do this exercise:

• Complete beginners who haven't mastered regular squats → Suggest Back Squat first
• Active knee or lower back pain → Suggest Leg Press or Romanian Deadlift
• Cannot maintain neutral spine in regular squats → Fix technique before adding pause
• Cardiovascular issues that make extended breath-holding risky → Consult doctor first

Key coaching cues to emphasize:

1. "Use 75-85% of your regular squat weight — this will feel MUCH harder"
2. "Controlled down, DEAD STOP for 2-3 seconds, EXPLODE up"
3. "Stay tight during the pause — no relaxing"
4. "Count the pause: 1-Mississippi, 2-Mississippi, 3-Mississippi"
5. "Hold your breath through the entire rep including the pause"
6. "The pause must be a complete stop — zero movement"

Common issues to watch for in user feedback:

• "It's way harder than I expected" → Normal! Reduce weight to 70-75% of regular squat
• "I can't hold the pause" → Weight is too heavy OR core not strong enough, reduce load
• "I'm bouncing/rocking" → Cue complete stillness, film yourself, have someone count
• "I'm running out of breath" → Take bigger breath before descending OR reduce pause to 2 seconds
• "My back rounds during pause" → Weight too heavy, reduce load, strengthen core
• "I get dizzy" → Breath-holding issue, ensure proper technique, reduce pause duration

Programming guidance:

• Pair with: Light accessory work (lunges, leg press, hamstring curls)
• Avoid same day as: Heavy regular squats (use as alternate to heavy squat OR as accessory)
• Typical frequency: 1x per week for most, 2x for powerlifters in meet prep
• Volume: Lower than regular squats (3-5 sets of 3-5 reps most common)
• Load: 75-85% of regular back squat 1RM

Progression signals:

• Ready for pause squats when: Can squat with consistent depth and good form
• Increase pause duration when: Can complete 3-second pauses for 5 reps
• Progress weight when: Can complete all sets with real pauses at RPE 8
• Return to regular squats when: Built sufficient bottom strength (6-8 week block)

Powerlifting-specific guidance:

• Competition requires 3-second pause (or until judge calls "up")
• Practice 3+ second pauses (refs count slow)
• Use in meet prep 8-12 weeks out
• Reduce frequency 4 weeks out from meet
• Don't test pause squat 1RM — use as accessory

Expected results:

• Regular squat should increase 5-10% after 6-8 week pause squat block
• Better bottom position control
• More explosive out of hole
• More consistent depth
• Reduced reliance on bouncing

Red flags requiring modification:

• Cannot maintain position during pause → Reduce weight significantly
• Consistent lower back pain → Check bracing, reduce load, or skip exercise
• Dizziness or vision changes → Breathing technique issue or health concern
• Form breakdown during pause → Weight is too heavy

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Last updated: December 2024