Why include the paused squat in your training?

If you've been working out for a while, you've probably come across various tips on how to improve your back squat. For example, this could be by incorporating a squat with a 3-1-0 tempo, or also by improving your ankle and hip mobility range. Today, world-renowned physical therapist and coach, Dr. Aaron Horschig, will explain why weightlifters or CrossFitters should practice the paused squat. However, if athletes who just want to improve their squats incorporate this training tip, they won't go wrong.

Dr. Aaron Horschig:

Why squat with a pause?

For 2 reasons - to overcome the point where the weight gets stuck, and to develop a platform for the bottom position of the weightlifting exercises.
The most common point where we fail when squatting is at the very bottom. If this has ever happened to you, it's probably quite helpful to focus on this part of the movement with squats with a pause.

A pause of a few seconds at the bottom of the exercise will rob you of the benefit of what's called the stretch reflex. You will be forced to maintain stability and generate a tremendous amount of force to get up from the most difficult position of the entire exercise.

To achieve maximum stability during the pause, you must not completely exhale. This would quite possibly prevent you from completing the repetition. If you do a longer pause (3+ seconds) as Chad demonstrates here, take small breaths but keep the total amount of air in your abdomen high and clenched so that you can stand up.

If you're weightlifting or doing CrossFit, pausing will help with comfort in the bottom position of the market or overhead - you'll just be great in the bottom position in general.

If you've never tried squats with a pause, start with 50% of your max on the squat and hold the bottom position for at least 5 seconds. On the bottom, try to relax your quadriceps and hamstrings so you can sink really deep, but keep your center of the body clenched. If you take a longer pause, take small breaths, but never let all the air out or you will lose tension in the middle of your body. Gradually try to add weight and lengthen the pause.

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Source: Youtube