5 Benefits Of Pause Squats

5 Benefits Of Pause Squats

In my last two PowerLifting competitions (Canadian Nationals & IPF Worlds In South Africa) I bombed.

I went 2/6 in my squats.

This does not make me very happy.

To be honest with you it really sucks.

It haunts me.

However, I believe that from bad things comes the opportunity to get better, to improve and to overcome.

Every set back is an opportunity for a comeback.

Here are some of my squats from the IPF Worlds In Africa in June.


I worked my butt off for 6 weeks before worlds to really improve my squats after Nationals and although my numbers that I attempted were much higher and my gym lifts were much better I still missed depth on my squats so it’s what I have to work on to improve.

Some reasons I may have missed my depth

– Not working enough on driving deep as possible out of the hole of the squat

– Guarding a back injury and not feeling comfortable in the bottom position

– Lack of mobility in calves, ankles, hip moblity, etc.

– Getting Old (not acceptable)

– Lack of Core Strength

– Lack of Strength Somewhere In The Squat Chain

– Other

So it could have been many of these things or something else but come the end of the day I need to work squat depth and one of the best ways to improve squat depth and power out of the hole is Pause Squats.

A pause squat is simply a squat where you go as low as possible in the bottom part of a squat and you pause there for a period of time.  I like using 3 second pauses as it completely takes away the stretch reflex of the muscles and really makes you work hard coming out of the bottom position of a squat.

I keep the reps around 1-5 reps on these, I don’t see the need or purpose for high rep pause squats.

So this week I have started to add Pause Squats to my training.


Here are 5 Benefits Of Pause Squats

1. They will improve your depth on squats (this is the main reason I am doing them).

2. They will help improve mobility of the calves/ankles/hips/spine & more.

3. They will build confidence coming out of the bottom of a squat

4. Improved Back, Core, Legs & Glute Strength

5. Improve Mental Toughness Under The Bar

If you are looking to improve your squats, hip and squat mobility, strength, and confidence in a squat add some Pause Squats to your training you will be glad that you did.

If you enjoyed this blog post connect with me on my Facebook Coaching Page.



Lose Fat - Build Muscle - Get Stronger
Download 5 Programs From Rob Free
READ MORE  Team HeavyWeights PowerLifting 2015



No Comments

Sorry, the comment form is closed at this time.