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).
Where does your Pause Back Squat land?
Log it once and the app places you on this table automatically, then tracks the trend.
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.
Free on iOS and Android. No account needed to start.