라이브러리로시작 
끝 
운동 라이브러리
Paused Squat
A barbell squat with a deliberate pause in the bottom position, building strength and positional control out of the hole by removing the stretch reflex.
하체바벨Squat
주동근
대퇴사두둔근
협응근
내전근햄스트링척추기립근코어
장비
바벨
패턴
Squat
준비 자세
- 01Set the bar in the rack at upper chest height and take your normal squat grip.
- 02Place the bar across the upper back and step out to your usual stance.
- 03Brace hard with a full breath before each rep.
- 04Load lighter than your regular squat, roughly 75 to 90 percent of your working weight.
수행
- 01Descend under control to your full squat depth.
- 02Hold the bottom position dead still for 2 to 3 seconds.
- 03Stay braced and keep tension; do not relax or sink further.
- 04Drive up hard out of the pause without a pre-bounce.
- 05Reset the breath at the top and repeat.
체크포인트
- -The pause is motionless, with no dipping or bouncing before the drive.
- -Torso angle at the bottom matches your normal squat, not folded forward.
- -Knees stay out over the toes throughout the pause.
- -Bar speed off the bottom is aggressive despite the dead stop.
흔한 실수
- -Counting the pause fast and turning it into a touch-and-go rep.
- -Relaxing the brace during the hold and losing the back position.
- -Cutting depth because the pause feels hard.
- -Loading so heavy the pause shrinks to nothing.
프로그래밍 노트
- -Use 3 to 5 sets of 2 to 5 reps at 70 to 85 percent of your regular squat weight.
- -Program as a secondary squat day movement to attack weakness out of the hole.
- -Standardize the count, for example a strict 2 second pause, so progress is comparable week to week.