Ouch! The dreaded bottom of a barbell squat. It’s oh so uncomfortable, but oh so necessary. Here’s a look why.
1.A Perfect Pause Squat Requires This
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You must come to a full, extended stop at the lowest part of the rep. It may sound easy, but believe it or not, a lot of guys don’t do it … enough.
2.Here’s Why It’s Worth It
First, you strengthen the weakest part of your squat. You’ll increase your muscles’ Time Under Tension (TUT) which helps increase muscle mass. You’ll also learn to be more confident when you’re “in the hole.”
3.So, What’s A Good Goal?
First, come to a complete stop at the bottom of each rep. Work up to a 1-3 second pause (although 5-8 seconds have been recorded.) Remember, to maintain tension while you’re “in the hole.”