Barbell Pause Half-Squat
Build strength & stability! The Barbell 2-Sec Hold Squat adds a pause to increase muscle time under tension. Level up your squat!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup:
Begin by setting the barbell at about chest height on a rack. Load the appropriate weight plates onto the barbell.
Positioning:
Stand facing the barbell. Bend at your knees and hips to grip the bar with both hands, just outside your shoulders.
Position the barbell comfortably on your upper back, just below the base of your neck. Ensure it is balanced and secure.
Stand up to lift the barbell off the rack, taking a step or two back to clear the rack.
Foot Placement:
Stand with your feet shoulder-width apart, toes pointing slightly outward. Ensure your weight is distributed evenly on your feet.
Starting the Squat:
Begin to lower yourself by bending at your hips and knees. Keep your chest up and back straight.
As you descend, push your hips back as if you are sitting in a chair.
Lowering Phase:
Lower your body until your thighs are parallel to the ground or as low as your flexibility allows.
Hold this position for 2 seconds. Focus on maintaining tension in your legs and core. Keep your knees in line with your toes throughout the movement.
Rising Phase:
After the 2-second hold, drive through your heels to push your body back up to the starting position.
Keep your chest up and hips forward as you stand.
Repetitions:
Complete the desired number of repetitions, ensuring good form throughout each rep.
Ending the Exercise:
Once finished, carefully return the barbell to the rack, ensuring it is secure.
Tips:
Always warm up before starting your workout.
If you're new to this exercise, consider starting with a lighter weight or just the barbell until you master the form.
Focus on your breathing – inhale as you lower and exhale as you lift.
Keep your core engaged to support your spine throughout the movement.