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Post by Cormac on Oct 29, 2015 11:09:59 GMT -5
Just wanted to see what everyone's opinion on the optimal place to pause during a pause squat. I usually pause below parallel, but I have heard some people say they have had great success with pausing just at parallel and others who even say pausing 1 inch above parallel as that is where their sticking point is. Anyone have any experience with this or any opinions at all would be great. Thank you!!
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Post by Ryan on Oct 29, 2015 11:19:40 GMT -5
Just wanted to see what everyone's opinion on the optimal place to pause during a pause squat. I usually pause below parallel, but I have heard some people say they have had great success with pausing just at parallel and others who even say pausing 1 inch above parallel as that is where their sticking point is. Anyone have any experience with this or any opinions at all would be great. Thank you!! I pause below parallel right to where I squat normally. There are probably other good reasons for pause squatting to or beyond competition depth, but for me it's merely for psychological advantage: if I can pause x weight deep as can be for a 2 count, surely I can smoke 10-15% more than that in a regular squat movement pattern. Does that make sense? |
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Post by dbunch on Nov 1, 2015 7:30:49 GMT -5
(My opinion) No one has a weak point one inch out of the hole. That inch or so they are getting is just a reflex action, a bounce if you will. So, if you are going to use pause squats pause where you would on a normal squat.
As for going beyond you normal squat depth, I don’t know how that will help. It could, but I don’t know how. Also, just as a disclaimer, my normal depth is also my rock bottom.
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Post by dbunch on Nov 3, 2015 17:26:21 GMT -5
Basically after this thread I figured I would add some Pause work into my routine. All of my warm us sets I used a 3 second pause on each rep then went back to normal on my working sets. here it is almost quitting time at work and The stiffness and soreness that has normally settled in by now, hasn't. I don't know that there is a correlation but I'm going to try it again next week.
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Post by dbunch on Nov 3, 2015 17:27:16 GMT -5
Basically after this thread I figured I would add some Pause work into my routine. All of my warm up sets I used a 3 second pause on each rep then went back to normal on my working sets. Here it is almost quitting time at work and the stiffness and soreness that has normally settled in by now, hasn't. I don't know that there is a correlation but I'm going to try it again next week.
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Post by JK-ice on Jan 2, 2016 9:33:50 GMT -5
For pause squats it would seem beneficial anywhere from an 3-4 inches below parallel all the way up to 3-4 inches above parallel, basing it off that they've shown isometric work to strengthen that point and 15º above and below the point. Also at one point I did a 3 week-wave of ultra low box squats for reps, this was off a 6-8 inch box, was probably 10 inches below parallel or something. I worked up to some solid weights 215 x 10 and it even though it might work the hips, and lower back more, it had a negative effect on my parallel squat.
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Post by George on Jan 7, 2016 10:59:56 GMT -5
I would think you would want the pause at the bottom most position because here, before firing up, seems to be the most heavily recruited connection of muscle and tissue fully stretched. Depending on stance, a wide squatter has their groin and hams fully engaged in the bottom, so stopping above parallel to me seems like robbing the power base most needed for the rebound. Then again, perhaps thats why some would do it, to make it more difficult. To me that doesn't change the fact that the bottom isn't worked as much. I'm leary of anything above parallel under tension, seems like more torque than usual without the benefit of the base setting the movement pattern.
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