There is no man that will say he enjoys the bottom of a barbell squat.
It’s the portion of the exercise where you probably feel the most uncomfortable. And if you fail or dump the weight, it usually happens when you’re in the hole.
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That’s why I want you to hang out in the bottom of the squat longer.
Related: THE 21-DAY METASHRED—an At-Home Body-Shredding Program That Strips Away Fat and Reveals Lean, Hard Muscle
A pause squat requires you to come to a full, extended stop at the lowest part of the rep. Now, this is by no means an Earth-shattering idea. However, it’s something I find many guys (coaches and trainers included) don’t do often enough.
Here are the main benefits of pause squats:
1. You strengthen the weakest portion of your squat.
2. You gain more confidence and learn to become more comfortable “in the hole.”
3. You increase your muscles’ Time Under Tension (TUT), which plays a major role with increased mass. In short: more TUT = bigger muscles.