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Squat with a pause ( benefits and why ? )

Stopping at the deepest point of the front or back squat neutralizes the stretching reflex.


Some “lifters” use the spring effect to get up from the “dead point” because more force is needed, primarily the leg muscles, to get up from the deepest point after a break.

The longer duration of the squat itself requires the inclusion of a larger number of muscle fibers in the given contraction after the break.


Staying at the deepest point of the squat also strengthens the mental stability of athletes or competitors who get used to this position, because mental blockage is often the cause of failed attempts at competitions or the same performance of a personal record, etc.…


Higher muscle tension that maintains body stability during squats (abdominal wall and back muscles, especially the lumbar part) has a positive effect on improving technique and proper squat performance, which in addition to improving the result in the squat leads to a significant reduction in risk of injury, especially lumbar. . .

HOW LONG SHOULD A SQUAT BREAK LAST? There are mostly different opinions from different coaches and athletes. Some work the duration of the break only on a stop that lasts almost not a second, while others remain at a standstill for more than 5 seconds. My opinion and some “normal” break time is 2-3 seconds because that time is quite enough to neutralize the “elastic” energy collected in the muscles during contractions when descending into a squat. Likewise, while you are down in an airless squat, the resistance and capacity of the lungs themselves increase.

CAUTION DURING PERFORMANCE Any muscle relaxation can lead to poor performance of the squat technique; this especially refers to the position of the back, which in that case usually bends and the so-called A “round back” thus significantly increasing the risk of injury. The weights used in the forward squat with a break should be slightly less than the standard squat due to the specificity of the exercises. During a squat break, there is a large isometric muscle strain that can cause a sudden increase in blood pressure. So be careful and don’t do this without the supervision of someone with experience


See ya soon 📖📖📚

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