Purpose
- built to fix the bottom of the squat, where most missed reps are lost
- the pause kills the stretch reflex, so the legs have to start the weight cold
instead of catching a bounce the normal squat gets for free
- it costs you weight on the bar, and that cost is the whole point
Execution
Set up and descend exactly as you would for your normal back squat. Brace your
trunk.
- descend under control to your usual depth
- hold at the bottom without relaxing your brace or letting your back round
- stay tight against the bar rather than sinking into the position
- 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 squat, where most missed reps are lost
- the pause kills the stretch reflex, so the legs have to start the weight cold
instead of catching a bounce the normal squat gets for free
- it costs you weight on the bar, and that cost is the whole point
Execution
Set up and descend exactly as you would for your normal back squat. Brace your
trunk.
- descend under control to your usual depth
- hold at the bottom without relaxing your brace or letting your back round
- stay tight against the bar rather than sinking into the position
- 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.