In this video, I demonstrate our approach to using pause squats at Elite Performance Center. While we call it a pause squat, there are some significant differences in how you see it typically done and how we incorporate it into our training.
The approach involves moderate weight but significant time under tension (TUT) in the hole without any support from a belt or wraps. This is an incredibly challenging movement because of the unsupported and timed TUT in the hole with a focus on keeping tight and maintaining proper pressurization. Beyond just being a challenging movement, it becomes a highly effective core development tool with specific carry over to the squat and the deadlift. It also provides lifters with both confidence in the hole as well as strength and power in this position.
In this video, our approach is covered in detail:
- Goals of the pause squat (0:26)
- Why the pause squat is a movement for the core (1:02)
- Pause lengths, sets and reps, and percentage guidelines (1:44)
- Demonstration of the movement (2:35)
- How to manage pain caused by pause squats (3:26)