Tempo pause squats are great for any stage of development—from beginner to advance. Even at a rehab stand point. Its a great supplemental exercise to the back squat to help build control, awareness,and confidence through the lift. It also helps strengthen weak points. If youre a lifter that tends to dive bomb on the way down (eccentric portion) then this exercise is especially great for you! Injuries during a lift tend to happen during the eccentric portion so I like to add tempo work to help teach a client to really own a loaded compound movement. If you cant control it, you dont own it.
You can do this various ways, but generally I do a 3-5 second ride down, hold for 1-3 seconds at the bottom and explode up to the top. #strengthcoach #oaklandstrength #pausesquat #tempopausesquat #squat
Here’s the video: