5 x 170kg Pause Squats performed by myself.

Pause Squats are effective for improving squat technique such as bracing, bar path, controlling the descent phase and position in the bottom position. They also improve your confidence with grinding out slow reps. Another benefit is that less weight needs to be used to stimulate training adaptations, so they can be less fatiguing that normal Squats with a stretch reflex.

Best performed for around 3-5 sets of 3-6 reps with 60-80% of your 1RM (start with 50-60% if you are new to Pause squats.

SAFETY FIRST: USE SUPPORTS OR A SPOTTER IF YOU ARE AT ANY RISK OF FAILING A REP

Technique
Warm up properly with sets of 5 reps with light to medium weights
Take a massive breath and brace your core for the entire lift
Control the descent
Aim to have the bar in line with your midfoot in the bottom position
Pause at the bottom for 1-5 seconds
Stay tight in the bottom and don't relax
Aim for a straight bar path on the concentric

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