What I love about the internet is that Eastern Europe training methods are now available for example in the US and vice versa. Still though, when watching some of the IG posts of famous Western Europe or the US/Canadian lifters, I am quite surprised how little the paused variations of squats and deadlifts are used. Paused squats and deadlifts are mainstay movements in Eastern Europe training protocols because they are extremely effective.
Here are some of the main advantages of paused squats and paused deadlifts:
- you can program them as assistance lifts to regular squats and deadlifts or as main lifts in the off-season
- they build massive amount of strength at sticking points
- they are excellent substitutions for the main lifts when you want to tax the CNS less and still work hard the muscles and tendons
- excellent for tendon strength and stabilizing muscles
- excellent for enforcing correct form
I have successfully used 5 variations of pause squats and paused deadlifts. They are not pleasant, you have to leave your ego at the door but they are extremely effective. Here they are:
paused squat (pause in the hole)
Excellent for squatters who are stuck in the hole; who have throuble with the rebound and often misgrove the lift because the bottom position is weak. You take the bar out, descent into the bottom position and wait there 3 seconds before you start getting up using no momentum only the squatting muscles. You cannot relax anything in the hole; core, glutes, upper back - all is tight. I typically like to do 3 sets of 3 or 4 sets of 2 a tad heavier. Quality of movement is key here, you should finish the last set with still 2 quality reps in the tank. Be careful, eventhough you use much lighter weight, you will be spent after them because the supporting muscles must work extra hard.
paused squat (pause right below parallel)
This is extremely efficent for lifters like me, who have longer legs and shorter torso and tend to be better at deadlifting than squatting. The is a huge ego crusher. Just when you rebounded from the hole you stop the movement right below parallel, pause there for 3 seconds and then re-start the squat again. Quads are crushed after this variation. Again, 3 sets of 3 or 3 sets of 2. Be ready to reduce the working weight big time, these are difficult.
paused squat (pause right above parallel)
These are very demanding (and efficient) for naturally strong squatters with short legs who tend to be super strong out the hole and tend to stall above parallel when glutes and back muscles have to assist the legs. You descent into deep squat, rebound, go up. Just tad above parallel you stop, pause for three seconds and finish the lift. Easy for natural deadlifters, difficult for squatters. Use heavier weights here. 3 sets of 3, 2 sets of 5 or 4 sets of 2.
deadlift up to knees
Fantastic variation for people who struggle pulling off the floor. You setup in the correct starting position, pull the bar up, stop when the bar is just below the kneecaps, pause for three seconds and set the bar down on the floor. That is one rep. Typically 4-5 sets of 3 with roughly 60-65% of 1RM. These are taxing, be prepared. This variation is still prescribed a lot by the famous Russian coach Boris Sheiko.
paused deadlift
This one is trully brutal. You pull the bar up just below knee caps, pause there for three seconds, then finish the pull strong with hip extension. Your entire core, low back, mid back, traps and glutes will fight like hell to keep the position as the bar is trying to force you bend your trunk during the pause. Typically, 4 sets of 3 or 4 sets of 4. Don't be surprised if the next day your lats, mid back, glutes and core are sore as hell. These are also demanding on the CNS so don't go crazy.
Two pieces of advice to close this post:
1/ Leave your ego at the door, choose the variation you are the WORST at and keep the form perfect. Work the pause, don't worry about the weight on the bar.
2/ Let someone else count the pauses; chances are as you quickly become fatigued your 3-sec pause in your head when counting is likely to become a 2-sec pause :-)
Happy lifting!
