View Full Version : Pause squats as squat assistance exercise

Kevin Shaughnessy
12-07-2010, 11:38 AM
I just started doing pause squats to help improve my explosiveness and strength out the the hole. My question is, would it be best to do them with a light weight for speed, or a heavy weight for singles for the best carryover.


Steve Shafley
12-07-2010, 12:31 PM
What do you squat now?

Is there a deficit in the hole for you?

Kevin Shaughnessy
12-07-2010, 01:07 PM
What do you squat now?

Is there a deficit in the hole for you?

Yesterdays squat workout was 270x10 high bar. The reps that I've missed in the past have been just out of the hole but I dont usually have trouble since I havent missed a rep in months and months.

I should clarify what I mean by pause squats. What I do is unrack the bar, squat down until the bar catches on the safety arms, count to 3 and drive upwards.

John Alston
12-07-2010, 01:28 PM
If the rack is holding the bar up these might be "dead stops" but that is only a debate of naming.
Dead stop at or just under the sticking point has a nice rep for building the lift. Dan John talked about doing this with front squats a lot, but he is far from the only person who does this. Low reps high weight, push the max from the dead stop.
So do you need to do it? It doesn't sound like a need at this time, but it could also still be beneficial.

Andrew Wilson
12-07-2010, 03:11 PM
Pause Squats=
3-5 second sit at bottom, very very good for developing starting strength w/o reflex

Spencer Mackay
12-07-2010, 04:34 PM
That picture is maybe the best front squat I have ever seen.

Steve Shafley
12-08-2010, 05:48 AM
In that case, no.

My recommendation in this case would be:

Lower reps, heavier sets.

I don't like deloading on a pin, then squatting again for you, at this point, either.

Kelly White
12-08-2010, 06:27 AM
Those shoes look like they have a wicked high heel.

Brian DeGennaro
12-08-2010, 07:27 AM
The Nike's don't, they have a 3/4" net heel height. The insole is what makes it look and feel higher.

Emily Mattes
12-08-2010, 02:31 PM
That front squat is going on my desktop background and I'm going to stare at it a little bit. Inhuman.

Brian DeGennaro
12-08-2010, 02:54 PM
This is elite right here, Emily:

Emily Mattes
12-09-2010, 12:07 AM
Dammit Brian, don't throw me a dead hooker and tell me she's Jessica Alba!

Kelly White
12-09-2010, 06:48 AM
That guy could never be elite, his feet are off the yellow X's

Brian DeGennaro
12-09-2010, 06:51 AM
My bad, here you go: