built to fix control on the way down, where a fast squat hides its problems
a paused squat removes the bounce; this removes speed as well, so nothing
about the descent can be rushed past
the slow eccentric costs you weight on the bar, and that cost is the whole
point
Execution
Set up exactly as you would for your normal back squat. Brace your trunk.
descend over three seconds, holding the same torso angle the whole way
hold at the bottom for two seconds without relaxing your brace
drive out of the hole at normal speed
stand all the way up before resetting
count the descent rather than guessing at it
Three seconds down, two at the bottom, normal speed up is the default. Pick a
tempo you like, stay with it, and add an exercise note when you change it, since
the weight moves with the tempo.
This is assistance work, so run it after the main lift of the day.
Purpose
built to fix control on the way down, where a fast squat hides its problems
a paused squat removes the bounce; this removes speed as well, so nothing
about the descent can be rushed past
the slow eccentric costs you weight on the bar, and that cost is the whole
point
Execution
Set up exactly as you would for your normal back squat. Brace your trunk.
descend over three seconds, holding the same torso angle the whole way
hold at the bottom for two seconds without relaxing your brace
drive out of the hole at normal speed
stand all the way up before resetting
count the descent rather than guessing at it
Three seconds down, two at the bottom, normal speed up is the default. Pick a
tempo you like, stay with it, and add an exercise note when you change it, since
the weight moves with the tempo.
This is assistance work, so run it after the main lift of the day.