Exercise Library
MAX STRENGTHbeginner
Pause Squat
A back-squat variation with a 3-second hold at the bottom — the pause removes bounce and momentum, forcing controlled depth and strength from a dead stop. It is the best teaching progression before fast barbell squats and a great way to build positional strength for jumping.
Quads, glutes, hamstrings, core3-4 sets × 4-6 reps @70-80% 1RM
Coaching cues
- 1.Squat down to parallel or below
- 2.Hold 3s at the bottom — no bounce
- 3.Drive up without leaning forward
- 4.Keep the core braced and knees tracking over toes
Detailed training method
[Steps]1. Set up like a back squat (bar on the upper traps)→2. Squat down to parallel or below→3. Hold 3s at the bottom — no bounce→4. Drive up explosively without leaning forward→5. Reset and repeat
[Common Errors]✗ Bouncing at the bottom→defeats the pause, hold 3s ✗ Torso collapsing forward→brace the core and drop the load ✗ Going too heavy→the pause is the point, lighten up
[Progressions]Goblet pause squat→barbell pause squat→pause squat + jump→front pause squat
[Jump-Specific]Builds strength from a dead stop and teaches controlled depth; removing the stretch-shortening cycle makes the concentric pure, which transfers to squat-jump power
Use a lighter load than your regular back squat; if the pause causes your torso to collapse, reduce depth or weight
Related exercises
Goblet Squat
The best first squat for jumping — the goblet squat teaches the correct pattern (upright torso, braced core) as a foundation for barbell squats and jumping
Barbell Back Squat
The king of strength training and an irreplaceable foundation movement for jump training
Barbell Front Squat
With the bar on the clavicles and front delts and elbows high, squat with a more upright torso