Pause Squat-How, Why & When? #shorts

There are tons of different exercise variations out there being touted as a fix to this weak point or the best exercise to improve such and such. Here is a simple guide to help you understand how to do some of these more important variations, why you would perform them and when they’re best to include in your training.

Pause in the Hole Squat

Technique Points
-Descend with the same speed you would in a normal squat
-Actively hold yourself in the squat, rather than just resting in the end range of motion

Why To Do It:
-Build up starting strength to overcome weakness out of the hole
-Ingrain better positions through extended time under tension

When To Do It:
-Hypertrophy. This is good option because of the longer time under tension but you’ll likely want to use slightly lower reps than you would with an unpaused squat, ie. sets of 8 instead of 10.
-Strength. This is a good time to use it as a primary exercise to address a weak point out of the hole.
-Peaking. Use Pause in the Hole Squats during peaking as a secondary movement to complement your competition squats.

[weakboy]

I did it today and i have never feel that kind of "burn" it was awesome

[jonduvall]

Thanks for all of the great content. Any updates on an ETA for the Powerbuilding AI app?

[SeattleThrower]

Very concise and too the point. Excellent. For pause benches do you recommend to pause off the chest so a person is not "just resting in the end range" like you suggest on squats?

[gobi]

Loved the vid nice and short quick to the point

[Jwiznat]

can someone explain the difference between actively holding the squat vs resting in the end range of motion? i couldn’t really see the difference…

[danieleyaife]

Should you do them on your secondary day or primary day? Does it matter if you do them heavy or not?

[getstrongby]

How did you get all black rom2? Have they been altered?

[SuprEmpth]

Trying to figure out why someone would dislike this video? Were they expecting you to buy their equipment too? Lol