The pause back squat deletes the bounce: you descend, hold the bottom for a strict 2-3 count, and stand from a dead stop. Removing the stretch reflex exposes exactly how strong you are in the hole - most athletes lose 10-15% versus their touch-and-go squat - and builds the bottom-position strength, patience and postural control that carries over to cleans, wall-balls, and every grinding rep of squat volume in CrossFit. It also self-corrects depth cheating: there's nowhere to hide in a three-second bottom.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.45x | 0.35x |
| novice | 0.9x | 0.62x |
| intermediate | 1.35x | 0.9x |
| advanced | 1.8x | 1.25x |
| elite | 2.25x | 1.6x |
1RM as a multiple of bodyweight (typically 85-90% of back squat).
Count the pause honestly (a partner or metronome helps - solo counts shrink under load). Stay actively tight at the bottom: knees out, chest up, breath held against a full brace, never relaxing into the stretch. Drive up with intent - the first inch from a dead stop sets the whole rep. Program 3-5 reps at 70-85% of your regular squat. If your torso pitches forward on the ascent, that's your squat's weak link speaking; pause squats are also the cure.
Progression: paused goblet squats, then paused empty-bar squats with a 3-second count, then load at 60-70% of your back squat.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.