Want to Get Better And Feel More Comfortable Squatting? Do This.
Squats. You either love them, or hate them.
If you’re reading this site, you’re probably a member of the former camp.
You love them.
But even if you love squats, I think it’s safe to assume that we all secretly love to hate them.
Squats aren’t easy.
They take a lot of practice, patience, and attention to detail to perform correctly. And even when all of that is taken into consideration – and you’ve anointed yourself the Ambassador of Squatting Badassery – there are still days when you step into a squat rack and it feels like riding a bike for the first time.
The sucktitude is always right around the corner.
I’ve written my fair share of articles on squat technique.
HERE’s one discussing the set-up which, more often that not, is going to be the determining factor on the success of a set.
99.94% of the time, anytime you see a technique flaw or breakdown during a set it can be attributed to a lackluster set-up.
Pigging back on the set-up conversation, HERE’s one where I discuss Active Foot vs. Passive Foot and how getting & maintaining TENSION is a huge factor in squatting success.
Annnnnd, running with the whole “setting up” theme (are you catching onto the gist that the set-up is kind of a big deal yet?) here’s a video where I discuss how cueing more of posterior pelvic tilt can help with squatting (and deadlifting) performance.
And that’s just glossing over the tip of the iceberg. Entire books and weekend seminars have been dedicated to the squat. The technique differences between all the different variations (back squat vs. front squat vs. powerlifting squat vs. ATG squats vs. high-bar squat vs. low-bar squats…..ALL vs. Godzilla), programming considerations, periodization schemes, corrective strategies….you name it, there are any number of resources out there that covers all of it.
I wouldn’t be at all surprised if Bret Contreras has written a 10,000 word blog post on hand position during the squat alone.
If anyone can do it, he can……;o)
There is one “thing,” however, I feel is often overlooked with regards to helping people get better at squatting and feeling more comfortable while doing it.
And yes, I realize that using the word “comfortable” in the same sentence as “squatting” is a bit of an oxymoron. Kind of like “deafening silence” or “random order” or “non-douchey Justin Bieber.”
Work with me for a second.
What’s that one “thing”?
Paused Squats
As in, actually pausing at the bottom of your squat. Not fake pausing. But actually STOPPING at the bottom.
[And maintaining good spinal position]
In Brospeak: pausing in the hole.
It’s by no means an Earth shattering suggestion, and I highly doubt it’s going to win me any “Strength Coach of the Year” Awards…but it is something I find not many people (coaches and trainers included) utilize enough.
Let me ask you this.
1. Where do most people “fail” or dump the weight when squatting?
2. What portion of the squat are most people weakest and feel less comfortable?
The bottom.
Here’s a quick video I shot yesterday of one of our female clients, Emma, who’s training for her 3rd powerlifting meet, performing her paused squats:
A Few Things To Note:
1. Most cogent to the conversation, you’ll note she comes to a complete stop. Kind of a crucial component for paused squats.
2. Generally speaking, a 1-3s pause is the goal. If we want to be super meanie-heads, we can up that to 5s holds.
3. Most important: she MAINTAINS TENSION in the bottom. Far too often I see people just kind of “hang out” in the bottom position and don’t actively use their musculature to do the work. Instead they use their passive restraints – ligaments, tendons, etc – and aren’t really doing much work to begin with.
Not coincidentally these are often the same people who complain of back pain.
It’s important to learn to stay tight throughout the entire set, even in the bottom.
4. Emma was only doing 2-3 reps per set in this case, with a relatively short pause (1-2s) so her breath didn’t play too much of a role here.
However, it’s not uncommon to have people perform paused reps for a longer duration and work on owning the position while maintaining their breath.
This is something Greg Nuckols has discussed in the past:
5. It’s also important to note that paused squats don’t always have to be performed in the lowest position. I’ve played around with having people pause at a certain point on their descent AND/OR on the ascent (out of the hole).
Practicing pauses in the hole is where I feel most people, most of the time should focus their time.
All of this to say: paused squats are an awesome way to not only help people get better at squatting (learning to get and maintain tension, increasing time under tension, even working on breathing) but also to feel more comfortable in the positions where they feel most vulnerable.
Don’t dismiss them.
Yes, you’ll need to use lower loads (I rarely ever go above 80-85% of 1RM with them, and most often stay in the 60-75% range for 3-6 sets of 4-6 reps)….but it’s the notion that paused squats will help you address a weakness in your technique that makes them so valuable in the first place.
Have fun.
Comments for This Entry
Spartan Performance » CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
[…] WANT TO GET BETTER AND FEEL MORE COMFORTABLE SQUATTING? DO THIS. […]May 15, 2015 at 1:35 am |
chuck
Did these earlier today! Great point about maintaining tension at the bottom--I'll keep that in mind!May 15, 2015 at 2:41 am |
TonyGentilcore
That's crucial. Glad you liked them. I'd make it a point to do them at least 1-2x per week. You'll see your squat numbers soar in no time.May 17, 2015 at 9:28 am |
ListsforAll
Great article! Great squat form takes time and it most likely means starting with a lighter weight as well. Would love it if you checked out our list of the Best Fitness Websites that you are featured in when you get a chance. Keep up the good work!May 15, 2015 at 1:27 pm |
Koch Training Weekly Reader | Koch Training
[…] Paused Squats: the Key to Better Squat Performance via Tony Gentilcore […]May 16, 2015 at 4:02 pm |
Stephen Vajda
I follow Starting Strength so instead of pivoting the belt buckle I pivot my chest up using the bar which which puts a nice arch in both lower and upper back. Not arching the lower back directly avoids excessive extension.May 17, 2015 at 9:31 am |
TonyGentilcore
Whatever works Stephen. Everyone is different....;o)May 18, 2015 at 9:18 am |
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[…] the ‘Fear Factor’ in CrossFit (pdf) 2. Don’t let your life be full of sit! 3. Pause Squat Technique 4. Sex, Lies, and Fifty […]May 17, 2015 at 8:00 pm |
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[…] 1. Want to Get Better and Feel More Comfortable Squatting? Do This. by Tony Gentilcore […]May 18, 2015 at 12:30 pm |
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[…] Want to feel more comfortable squatting? […]May 18, 2015 at 9:29 pm |
Chris
I like doing paused squats during the warmup, starting from a lightly loaded bar to about 70% of my working weight, then switching to (or trying to, at least) explosive squats. Is this a good idea, or should paused squats be trained by themselves for maximum benefit?May 19, 2015 at 12:27 am |
TonyGentilcore
That's not a bad approach at all. That way, they're pretty much "built in" into your training anyways. Although, if you're only doing 1-3 sets as a warm-up, I doubt you're getting sufficient volume overall. I'd definitely try to do them as their own "thing" at some point within a program or block of training.May 19, 2015 at 3:16 pm |
Jo Dines PT
Great article, I love squats but plenty of my personal training clients don't! www.jodinespersonaltraining.co.ukMay 20, 2015 at 8:32 am |
John Woch
That's a great article!May 20, 2015 at 9:31 am |
Lawrence Price
Nice tips! We all now how essential form is to squatting, always nice to pick up new tips! Lawrence- www.fafitsake.comMay 21, 2015 at 9:38 am |
Pause..Breathe..Squat | Mindful Lifter
[…] Tony Gentilecore also has a great article and helpful video for those looking to incorporate these into your routine. “Paused Squats: The Key to Better Squat Performance?” […]September 6, 2015 at 5:54 pm |
Ed
Hi Tony For a runner (5-10k distance) would you see any benefit of using pause squats for sets of 8? - or with the potential break down in form in the last few reps would it be better to stick to 5-6 sets of 6 once a week. Putting it into context i run twice a week and lift twice a week so thinking of using pause squats as a main squat movement for the next 8-10 weeks to try them out. Currently running a sub 47 min 10k and looking to go below 45 minutes this year - so very much an enthusiast. Found through my own experience that lifting twice a week on a basic full body program with good technique (through the help of a great local powerlifter who sorted my form) that I am running both faster, with better technique and very few aches and pains (daily foam rolling and a gait analysis certainly helped!) Thanks for your time, any help much appreciated. EdMay 8, 2016 at 11:06 am |
Batman
Definitely no lie about Klokov's paused squat! https://www.youtube.com/watch?v=tDVNM9Yto7EJune 17, 2016 at 5:08 am |