Exercise Library
Segment Back Squat
The segment back squat is simply a back squat with one or more pauses in the descent.
Most common would be a pause at parallel to strengthen the weak point and reinforce proper posture and balance in that most difficult range.
Squat into the pause position and stop, continuing to brace the trunk forcefully and maintaining tension throughout the legs and hips. Ensure your position and balance are correct—don’t push the hips farther back and shift to the heels to make the pause easier.
After a 1-3-second pause, continue into the bottom and stand again to complete the rep.
Purpose
The segment squat emphasizes strength and postural control in the most mechanically weak part of the squat to improve a lifter’s ability to maintain proper squat posture and balance, and to be more capable of moving through the sticking point of squats and cleans.
Variations
Segment squats can be done with prescribed tempos on one or more phases, with more than one pause position, and with the pause on the way up instead of down or both.
Most common would be a pause at parallel to strengthen the weak point and reinforce proper posture and balance in that most difficult range.
Squat into the pause position and stop, continuing to brace the trunk forcefully and maintaining tension throughout the legs and hips. Ensure your position and balance are correct—don’t push the hips farther back and shift to the heels to make the pause easier.
After a 1-3-second pause, continue into the bottom and stand again to complete the rep.
The segment squat emphasizes strength and postural control in the most mechanically weak part of the squat to improve a lifter’s ability to maintain proper squat posture and balance, and to be more capable of moving through the sticking point of squats and cleans.
Variations
Segment squats can be done with prescribed tempos on one or more phases, with more than one pause position, and with the pause on the way up instead of down or both.
