Purpose
- built to fix the bottom of the front squat, with the rack position held
through the pause
- the pause kills the stretch reflex, so the legs start the weight cold instead
of catching a bounce
- what usually breaks first here is the rack, not the legs: the elbows drop and
the bar rolls forward while you wait
Execution
Set up and descend exactly as you would for your normal front squat, elbows
high. Brace your trunk.
- descend under control to your usual depth
- hold at the bottom with your elbows up and your torso vertical
- keep the bar tight against your delts rather than letting it drift forward
- drive out of the hole with no bounce
- stand all the way up before resetting
Hold for two seconds and keep it there. Change the pause and the weight changes
with it, so add an exercise note when you do.
This is assistance work. It earns its place by fixing a position in the main
lift, not by its own numbers, so run it after the main lift of the day.
Purpose
- built to fix the bottom of the front squat, with the rack position held
through the pause
- the pause kills the stretch reflex, so the legs start the weight cold instead
of catching a bounce
- what usually breaks first here is the rack, not the legs: the elbows drop and
the bar rolls forward while you wait
Execution
Set up and descend exactly as you would for your normal front squat, elbows
high. Brace your trunk.
- descend under control to your usual depth
- hold at the bottom with your elbows up and your torso vertical
- keep the bar tight against your delts rather than letting it drift forward
- drive out of the hole with no bounce
- stand all the way up before resetting
Hold for two seconds and keep it there. Change the pause and the weight changes
with it, so add an exercise note when you do.
This is assistance work. It earns its place by fixing a position in the main
lift, not by its own numbers, so run it after the main lift of the day.