Pause Squat (Barbell)

How to do it

1. Set up a barbell in a squat rack at a height just below your shoulders.
2. Stand under the bar, positioning it across your upper back and traps. Grip the bar with both hands, slightly wider than shoulder-width, and lift it off the rack by pushing up with your legs and standing erect.
3. Take 1-2 steps back from the rack, positioning your feet shoulder-width apart with toes pointed slightly out. Keep your chest up and a slight arch in your lower back.
4. Begin the squat by pushing your hips back and bending your knees, as if sitting into a chair. Descend until your thighs are at least parallel to the floor, or deeper if comfortable and maintaining good form.
5. At the bottom of the squat, pause for a prescribed amount of time (typically 2-5 seconds) while maintaining tension throughout your body and ensuring your core is braced.
6. Drive through your heels and push upward to return to the starting position, extending your hips and knees until you are standing erect. Avoid bouncing out of the bottom position.
7. Repeat for the desired number of repetitions.

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