

Written by Chad Wesley Smith

Paused variations of any lift are great accessory movements to build the full lifts in the most specific manner possible. I say that these variations are the most specific because they are in fact the exact competition lift, just with a pause at some portion of it, thus they will have the highest transfer to your full lift success.

Pausing at the bottom portion of a lift, dissipates the stretch reflex and forces you to learn to recruit as many motor units as possible to overcome the weight. Pausing at any other point of the lift, will force you to control the weight and build quasi-isometric strength, helping overcome a sticking point in any range of motion.

Paused work is often overlooked when thinking about the best accessory movement and that happens for two main reasons. First, paused work isn’t sexy; it doesn’t use fancy bars, chains or bands and doesn’t have a cool name. Second, paused work is hard as hell! An isometric hold with a heavy weight in your hands or on your back is extremely challenging and too often people want to avoid things that are challenging and look for an easy fix.

In powerlifting and weightlifting, paused lifting variations can be used to develop strength at any sticking point. Because of the extended time under tension that paused lifts require, they are a great way to build muscle.

Paused lifts are also a great way to learn technique, as they will allow your body to find its strongest positions and as you spend time in these positions your body will begin to learn them.

Paused lifting variations though aren’t exclusive to the bottom position of the squat, or off the chest, pauses can be done at almost any point during a lift to build strength in that specific position.

Check out how to use different paused exercises for maximum performance…

Squat

The squat can be paused at any portion of the lift to increase strength. Pausing in the hole for a 3 to 7 count is the most common variation of the lift and will build strength in the bottom position of the lift. Pauses can also be done at any point during the concentric version of the lift to build strength at any sticking point you may have. When doing paused work on the way up in the lift, you don’t need more than a 1-3 count pause.