Barbell Pause Full-Squat

1. Begin by placing the barbell across the back of your shoulders. Stand with your feet slightly wider than shoulder-width apart, toes slightly pointed out.

2. Brace your core, keep your chest up and your back straight as you initiate the squat by pushing your hips back and bending at the knees.

3. Lower your body into a deep squat position. Go as low as you can without compromising your form, aiming to get your hips below your knees.

4. Once you are at the bottom of the squat, hold the position and pause for a predetermined time (usually around 2-5 seconds).

5. Ensure that during the pause, you maintain tightness in your core and back, keeping the weight stable.

6. After the pause, drive through your heels and use your leg muscles to push the barbell back up to the starting position.

7. Repeat for the desired number of repetitions and sets.

Tips: - Warm up thoroughly before performing this exercise. - It is essential to maintain good form throughout the lift to avoid injury and ensure the targeted muscles are effectively engaged. - Begin with a lighter weight to get used to the pause at the bottom before attempting heavier lifts. - It is often helpful to have a spotter when performing heavy barbell squats. - Breathe in as you lower the barbell and exhale as you lift, especially after the paused position.

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