| Main Muscle Targeted | Quadriceps |
|
| Exercise Type | Strength |
| Auxiliary Muscles Worked | Gluteus Maximus, Hamstrings |
| Equipment | Barbell |
| Mechanics Type | None |
| Exercise Level | Intermediate |
| Applied Force | None |
| Sport | |
|
Instructions
Begin by setting the crossbars on the power rack to an appropriate bottom position height. To do this set the bar across your shoulders where it would normally ride during the squat movement. Squat down so that your thighs go below parallel and have someone mark your height. Now set the bars so that when you squat down the weight bar will rest on the power rack cross bars in that bottom position. When doing the actual squat set the bar on your back as you normally would and begin your squat decent. Work to maintain good squat position with you head up and a straight back.
When you feel the weight bar make contact with the crossbars of the power rack stop. When you reach this position pause for a second to allow the weight to come to a full stop. Explode out of the hole and maintain good form as you perform the ascension part of the squat. Repeat this procedure for the remainder of the repetitions in your pause squat set. It is vital that you do not bounce the weight off of the power rack crossbars. Remember every repetition must have the one-second pause if this exercise is going to be effective.
Variations
The pause squat can also be effetely performed on the smith machine. Most smith machines have pins or stops that can be placed at various levels. Set your pins on the smith machine the same way you did on the power rack. Pause squats on the smith machine will tend to stress the front thighs a little more than power rack pause squats because you are performing the lift in a very upright position in the smith machine.