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Old 09-11-2011, 11:23 AM   #1
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Default Pause-Squat

Anybody do this version at all? I saw a much better vid of this version a few months back, but you know how it is, impossible to locate second time around.




"This variation of the classic squat exercise develops strength in the hip musculature. Athletes should pause at the bottom of the squat and hold a strong isometric contraction for 3-5 seconds before beginning the concentric portion of the lift."
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Old 09-11-2011, 11:43 AM   #2
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I try do these once a week after my back squat volume work, front squats OR throw in a 2-3 second pause on the final set or two of my volume work (texas method). Wouldn't rely entirely on the pause squat as it would be wise to also train the stretch reflex in a regular squat.

The purpose of the variation is to build strength and power out of the hole by eliminating the stretch reflex/bounce; the weakest position for a raw squatter. Becuase of this, form/technique should be identical to that of your regular squat with the only change being the pause at the bottom. Always stay tight and try avoiding little bounces out of the bottom to build momentum after the pause.

Overall its an excellent variation and assistance lift for building the raw squat.

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Old 09-11-2011, 11:43 AM   #3
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I do pause squats during every squat warm up set. I allow my body to sink in and stretch. I will do pause reps up to 365 pounds, or about 70% of my 1RM.
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Old 09-11-2011, 11:53 AM   #4
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Quote:
Originally Posted by Pull14 View Post
I try do these once a week after my back squat volume work, front squats OR throw in a 2-3 second pause on the final set or two of my volume work (texas method). Wouldn't rely entirely on the pause squat as it would be wise to also train the stretch reflex in a regular squat.

The purpose of the variation is to build strength and power out of the hole by eliminating the stretch reflex/bounce; the weakest position for a raw squatter. Becuase of this, form/technique should be identical to that of your regular squat with the only change being the pause at the bottom. Always stay tight and try avoiding little bounces out of the bottom to build momentum after the pause.

Overall its an excellent variation and assistance lift for building the raw squat.
I don't think I'd have much issue about avoiding the bounce out of the hole, if I gave them a shot, I'm more likely to get stuck at the bottom Thanks for the added info and instructional points.

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I do pause squats during every squat warm up set. I allow my body to sink in and stretch. I will do pause reps up to 365 pounds, or about 70% of my 1RM.
Every session at 70%, nice warm-up.
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Old 09-11-2011, 11:54 AM   #5
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I only go to 70% pause when I am doing reps with 415. Usually I stop paused reps after 325.

I like movements that allow the body to sink in or stretch under the burden of weight. One of the reasons I like static deadlift holds.
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Old 09-11-2011, 12:05 PM   #6
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One time at training we did pause squats both at the bottom and then half way up. It really, really hurt...
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Old 09-11-2011, 03:58 PM   #7
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I'm not a massive fan of them as they hurt my knees. Although for someone without any knee issues I can see it's benefit, they really do work the legs hard.

The knees might be something to be wary about though.
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Old 09-11-2011, 04:11 PM   #8
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I'm not a massive fan of them as they hurt my knees. Although for someone without any knee issues I can see it's benefit, they really do work the legs hard.

The knees might be something to be wary about though.
That's a very good point, I have to watch my left knee.
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Old 09-19-2011, 02:09 PM   #9
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They seemed to work pretty well for Ed Coan as one of his favorite squat assistance exercises.
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