Vidéos
Instructions
- Stand with feet shoulder-width apart, barbell overhead with locked elbows.
- Descend into the squat until parallel; pause for 5 seconds (Pause 1).
- Continue to the bottom position; pause for 5 seconds (Pause 2).
- Ascend to 3/4ths of the way up; pause for 5 seconds (Pause 3).
- Return to full standing position to complete the rep.
Technical Tips
- Keep core braced and chest upright throughout all pauses.
- Ensure knees track over toes to maintain stability.
- Actively press the bar overhead to engage shoulders and upper back.
Breathing Tips
- Inhale before descending.
- Hold breath during each pause to maintain core tension.
- Exhale forcefully when returning to standing.
Restrictions médicales
- Shoulder impingement
- Lower back injuries
- Knee instability or severe osteoarthritis
- Limited ankle mobility
What muscles do pausing overhead squats target?
Pausing overhead squats primarily target the quadriceps, glutes, shoulders, and back, while also engaging the core, hamstrings, and stabilising muscles throughout the entire body for balance and control.
Why should I include pauses in my overhead squat training?
Including pauses in overhead squat training improves positional strength, mobility, stability, and control, allowing you to build confidence in challenging positions while increasing time under tension for greater muscle and movement adaptation.
Is the pausing overhead squat suitable for beginners?
No, the pausing overhead squat is considered an advanced exercise due to its mobility and stability demands. Beginners should first master standard overhead squats and mobility drills before progressing to this variation.
The Pausing Overhead Squat (3 Positions) with Barbell is an advanced squat variation used to improve strength, stability, and positional endurance throughout the squat range. It involves pausing at three distinct positions – parallel, bottom, and three-quarters up – each for five seconds to build superior control and mobility under load. This exercise enhances motor control, increases time under tension, and challenges shoulder stability, making it a highly effective drill for Olympic weightlifters, CrossFit athletes, and advanced trainees seeking improved squat depth, mobility, and overhead strength. The overhead bar position also demands exceptional core stability and upper back engagement to maintain posture and prevent forward collapse. Regular integration of this squat variation promotes confidence under heavy loads and prepares athletes for efficient snatch receiving positions, while developing robust lower body and trunk endurance essential for powerful lifts and safe movement mechanics.