pause squats

Discussion in 'Powerlifting Training and Strength techniques' started by schultz1, Dec 17, 2015.

  1. IronSoul

    IronSoul TID Board Of Directors

    Apr 2, 2013
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    Heave enough? Shit, 185 feels like a ton doing these lol! These work great but make me feel like such a pansy right now!
     
  2. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    Add chains to the lift. That'll take it to a whole new dimension.
     
  3. woodswise

    woodswise TID Board Of Directors

    Apr 29, 2012
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    Here's what I did for pause squats this week:

    Pause Squats (count to 2 at bottom)
    365 x 3 sets x 8 reps, 1 minute rest between sets
    365 x 5 sets x 3 reps for speed

    And the count to 2 definitely got shorter as the workout progressed!
     
  4. MARTY313

    MARTY313 VIP Member

    Dec 21, 2012
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    13

    That makes it fun. As soon as you step out it feels like your on a boat. Lol.
     
  5. Seeker

    Seeker Member

    Dec 30, 2011
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    5 second pause squats are absolutely brutal. Holding your breath in the hole during those 5 seconds with a loaded bar isn't fun either.
     
  6. MARTY313

    MARTY313 VIP Member

    Dec 21, 2012
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    anything over 5 reps is cardio. Lol. All I know is when we do these I get a massive vein popping from my forehead.
     
  7. Go Away

    Go Away TID Board Of Directors

    Dec 28, 2011
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    I was watching Chris Duffin explain his version of paused squats:
    no belt, random numbers used in his five count so he doesn't anticipate the end of the set and he keeps tight the whole time, meaning he never rests on his legs with his belly, never lets his upper back round over... he uses whatever weight that will allow him to stay super tight in the hole.
    Will be trying these out today - wish me luck.
     
  8. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    I never use a belt or sleeves on my pause squats. Just the bar on my back.
     
  9. Go Away

    Go Away TID Board Of Directors

    Dec 28, 2011
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    They sucked. It is confirmed. Got up to 275 for a triple with a 5 second pause (fuxk!) and couldn't keep anything tight.
     
  10. ChrisLindsay9

    ChrisLindsay9 VIP Member

    Jun 17, 2013
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    My best was 260x3 raw



    I'm gonna go for 275x3 after my April meet. The issue will be finding that sweet spot of near-total passing out and maintaining relatively decent squat tightness/technique. lol
     
    Last edited by a moderator: May 19, 2016
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  11. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
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    When I do pause squats, which for me is almost always, it just means I don't 'bounce' out of the hole. I come to a complete stop, pause for like a second, maybe 2, then up.

    This is how I do them:




    When I am warming up I might pause for 2-3 seconds, but that's about it.

    Do you guys not consider these paused or what?
     
    Last edited by a moderator: May 19, 2016
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  12. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    That's one thing you need to improve on old man..... getting that stretch reflex. When you're squatting (performing squats like comp squats) you shouldn't pause in the hole. Down and up... no pause.

    We train pause squats to make the lift more difficult by taking the stretch reflex out of the movement.
     

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