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Barbell Overhead Squat Pause
- 1 - Stand with your feet shoulder-width apart or slightly wider, toes pointed slightly outward.
- 2 - Hold the barbell overhead with a wide snatch grip, arms fully extended and locked out, wrists neutral.
- 3 - Brace your core, retract your shoulder blades, and actively press the bar upward to engage your lats and stabilizers.
- 4 - Take a deep breath and begin descending by pushing your knees out and hips back, maintaining an upright torso.
- 5 - Continue lowering until your thighs are at or below parallel to the floor, keeping the bar stacked directly over your mid-foot.
- 6 - Hold the bottom position for the prescribed pause duration (typically 2–3 seconds), maintaining full tension and bar stability overhead.
- 7 - Drive through your heels to rise back to the starting position, keeping the bar locked out overhead throughout the movement.
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