Pause Squat — Barbell Back Squat Variation
Advanced
The pause squat adds a deliberate hold at the bottom position, forcing you to generate force without any bounce. It's a staple accessory for powerlifters and anyone looking to build confidence and strength in the hardest part of the squat.
Best for: Building strength out of the hole and improving squat technique
How It Differs from Barbell Back Squat
A 2-3 second pause is held at the bottom of the squat, eliminating the stretch reflex. This builds strength out of the hole and reinforces proper bottom position mechanics.
How to Perform
- Set up exactly as you would for a normal back squat — bar position, stance, and bracing.
- Descend to your full squat depth under control.
- Hold the bottom position for 2-3 seconds while maintaining tension and an upright torso.
- Drive up explosively out of the hole to full lockout.
Equipment & Muscles
Barbell|QuadsGlutesHamstringsCoreLower Back
Pros
- + Eliminates bounce/stretch reflex
- + Builds confidence in the bottom position
- + Improves bracing and core stability
Cons
- - Significantly lower weight than regular squats
- - Very demanding on recovery
- - Requires strong mobility to hold bottom position