Barbell Squat 2 Sec Hold
The barbell back squat with a dead stop at the bottom: the pause takes the bounce away, so the drive up starts from stillness.
How to do it
Setup
Bar on the upper back, feet shoulder-width, toes slightly out, chest up, the breath held and braced.
Steps
- Squat down to your full depth with control.
- Hold the bottom still, braced, knees over the toes.
- Drive up through the whole foot without leaning forward.
Common mistakes
Relaxing into the pause: stay braced; a loose bottom position collapses. Cutting the depth to make the hold easier: pause where you would normally turn. Hips shooting up first out of the hold: chest and hips rise together.
Breathing
Big breath and brace at the top, exhale past the sticking point on the way up.
