Pausing Squats 5-5-5-5-5
7 Rounds:
10 DB Hang Squat Clean 45/30's
10 Chest Slapping Push Ups
Why pause? Because we hate you. No really, this is an effective way to improve positioning and explosiveness while using significantly less weight than normal. Breaking up the eccentric/concentric movement will force you to d othe lift vs. doing it with stored energy. A great way to strength train, but probably not the best way to lift your PR or get through a metcon the fastest.
Squat down slowly to a point just above the bottom of your squat. Hold tight for a second without letting your breath go, then dip slightly lower and explode out of the hole. You don't have to squat quite as slow as the guy in the demo or hold still quite as long, but definitely move downward slowly and don't cheat the pause. As you fatigue, it will be tempting to skip the pause… no rep!
I found the following interesting explanation of the pausing squat. If you like to geek out, check it out here.
