Boris Sheiko- Squat with a pause

Sat, 02/17/2018 - 08:51 -- admin
Squat with a pause halfway down --- This lift uses the static-dynamic method. Some athletes slow down too much before parallel when working with weights 90% and up. That makes it hard for them to hit proper depth. Therefore, I prescribe squats with a stop halfway down. --- They should stop about 2-5s, depending on the weight of the barbell. The main condition is the lowering speed after the pause should be greater than before the pause. This helps the athletes to get used to faster movement down and, as a result, to squats below the parallel. --- This exercise also allows the coach to notice some mistakes, such as a large forward leaning posture. If the intensity is low, the coach can fix his student into the right position during the pause. With higher intensity, he can give recommendations right after a set. --- I recommend the following options. Pick one: 60% 3reps x 4set with a 5s pause 65% 3reps x 4sets with a 4s pause 70% 3reps x 4sets with a 3s pause 75% 2reps х 4sets with a 2s pause --- I sometimes include this exercise once a week for 2-3 months in the preparatory period. Video #2 In the previous post I talked about squat with a pause on the halfway down. You probably guessed that there is squat with a pause on the halfway up. Pause is done at where your sticking point is. I advise to work with weights around 50-60%. First pause 2sec, then increase it up to 5 sec. If you squat with a 5sec pause easily then increase weight a bit and start from 2 sec again. This exercise helps to pass a sticking point easier

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