Incorporating pause squats into our programming is an effective option to build strength coming out of the hole of squats. There are several sources and much literature that speaks to the role of pause squats.

Pause squats where you stay any range of 1 to 7 seconds at the bottom of the squat eliminate any recruitment of the stretch reflex- in doing so, it "builds static, supportive strength in the lower back, hips and abs, teach you to stay tight and help your body find its strongest position."

Since we remove the stretch reflex at the bottom of the squat, we work on and build explosive strength to come out of the squat. It also takes a bit of stress off the knees that you'd typically have with the stretch reflex.

We'll see more pause squats and 1 and a quarter squats in the coming weeks. 


5x5 Pause HBBS (3 secs at bottom) @ 60-65% of 1RM


10 min AMRAP
50 DU
8 Jump squats 45/33#
12 Pull ups