Tsunami Barbell
    Pause Squat
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    Legs
    Compound Movement

    PAUSE SQUAT

    Squat variation that builds control and strength out of the bottom.

    KEY TARGETS
    • Primary MuscleLegs
    • EquipmentBarbell
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Set up like a normal squat with solid brace and foot position.

    Execution

    Descend to depth, pause 2-3 seconds while tight, then drive up without bouncing.

    Exercise technique image

    Key Cues

    • Stay braced in the pause

    • Keep tension in hips and quads

    • No relaxation at depth

    • Drive up smoothly

    • Maintain midfoot pressure

    Common Mistakes

    • Relaxing at the bottom

    • Losing brace

    • Shifting forward

    • Short pause

    • Cutting depth

    Programming

    2-4 sets of 3-6 reps. Use as a technique or sticking-point tool.

    READY TO LIFT?

    Add the Pause Squat to your next training cycle. The next week can change from what you logged.

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