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Pause Squats: Building Strength & Power from the Bottom #pausesquats #squats #strengthtraining

364 views · Published 3 October 2007 · 0:39 · Indexed 20 September 2026

Channel: Chris Duffin · 2007 · Sports

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In this video, I’m focusing on Pause Squats, a powerful exercise for building strength, control, and power in the squat. The key to pause squats is holding the squat position at the bottom for a set period before driving back up. This eliminates any stretch reflex, forcing your muscles to work harder and develop strength through the most challenging part of the lift.

Pause squats are especially effective for improving your squat depth, reinforcing proper form, and increasing your ability to explode out of the bottom. By pausing in the hole, you build mental toughness and gain better control over heavy weights. This is a great exercise for breaking through plateaus, especially if you're struggling with your squat’s bottom position or need to improve power in the hole.

I’ll walk you through the setup, key form cues, and the benefits of pause squats in building overall squat strength. Whether you're training for powerlifting, improving your leg strength, or working on squat technique, pause squats are an essential variation to include in your routine.

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