The Pause Back Squat is a variation of a traditional squat that consists on pausing the repetition in the lowest point of the squat for few seconds. This exercise is great to work the power and speed on your squats as will demand a huge effort to accelerate the bar upwards.
This exercise has some variations, as the pause can be done in the lowest point of the squat but also in the stick point (in the downward movement or in the upward movement). The pause can also be longer or shorter but should be around 2 to 3 seconds.
Make sure to keep the air pressure while performing the squat and release it at the top. In the pause spot you need to be motionless.
- It's a great exercise to learn to remain over your center of mass, as if you are not in that position you will see the unbalance during the pause (weight over your toes or over your heels).
- It removes the involuntary contraction of a muscle when its stretched (stretch reflex), as there will be no "bouncing" at the bottom.
- You will focus on the initial pushing and the lowest part of the squat.
The muscles involved in the pause back squat are very similar to the ones in a traditional squat:
- Lower Body: Quadriceps, glutes, adductor (inner tight), hamstrings and calves.
- Upeer body: Spinal erectors, core (abdominal and obliques), upper back and lats.
For further Squat technique specifications see our post about Squat Technique.