View Full Version : Pause squats for explosive strength.
08-10-2011, 06:02 PM
I threw them into my routine this week (today actually) , and did 215x10x2. Then I went back and did 5x2 working on my form. I roughly paused at the very bottom for about a second, or two with emphesis on speed out of the hole.
Anybody here do them, dont like them, or have any opinions or suggestions on them ?
08-10-2011, 06:23 PM
I do them every so often, mostly as a change of pace from regular squatting!! I like them and feel I get some benefit!! However, I never do them for very long. I would be interested in how you do with them over time!!
08-11-2011, 06:31 AM
I really like these for strengthening the glutes, hamstrings and low back and for developing strength out of the hole ... but you'll develop more power without the pause and utilising a bounce.
Last summer I did them at 3-5 x 5, using 60-75% of my max and my squat went up 20lbs or so. I went to parallel every time and held a 3sec pause at the bottom.
08-11-2011, 03:52 PM
I do front squats with a pause as a way to warm up for front squats. I usually do 135lbs for 3-5 sets of 3 reps. My front squats are usually around 225lbs. I am pretty tight in the shoulders and upper back, and these front squats with a pause at the bottom really help get me ready for heavier front squats.
08-14-2011, 05:21 PM
I do them in my warmups to emphasize the stretch at the bottom. Really helps when your hips are feeling tight for the day!!!
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