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Pausing Overhead Squat

AdvancedStrengthTier T3

You stand with your feet shoulder-width apart and a barbell held overhead on locked elbows. You squat until your thighs are parallel and pause, go to the bottom and pause, then rise three-quarters of the way up and pause.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the feet shoulder-width apart; press the barbell overhead on locked elbows.
  • Brace the core, keep the chest upright and actively press the bar overhead throughout.
  1. He stands tall with his feet shoulder-width apart, the barbell pressed straight overhead on fully locked elbows, his hands wide on the bar, the plates stacked over his shoulders, his chest upright and his eyes forward.

    Step 1 of 5

    Stand with your feet shoulder-width apart, the barbell held overhead with locked elbows.

  2. He is paused mid-squat with his thighs exactly parallel to the floor, the barbell still locked straight overhead, his chest upright, his knees tracking over his toes, the five-second hold visible as a settled stillness.

    Step 2 of 5

    Descend into the squat until your thighs are parallel to the floor; pause for five seconds.

  3. He is paused at the bottom of the squat with his hips below his knees and his thighs against his calves, the barbell still locked overhead, his chest as upright as the depth allows, his heels flat.

    Step 3 of 5

    Continue down to the bottom position; pause for five seconds.

  4. He is paused on the way up with his thighs just short of straight - about three-quarters of the way to standing - the barbell still locked overhead, his knees still tracking out over his toes, his chest upright.

    Step 4 of 5

    Ascend three-quarters of the way up; pause for five seconds, then return to full standing.

  5. He stands tall with his feet shoulder-width apart, the barbell pressed straight overhead on fully locked elbows, his hands wide on the bar, the plates stacked over his shoulders, his chest upright and his eyes forward.

    Step 5 of 5

    Stand with your feet shoulder-width apart, the barbell held overhead with locked elbows.

Breathing

  • Inhale before descending; hold the breath during each pause to maintain core tension; exhale forcefully when returning to standing.

Safety Information

Keep the core braced and the chest upright through all three pauses. Keep the knees tracking over the toes and the bar actively pressed overhead to keep the shoulders and upper back engaged. Keep the five-second pauses at parallel, at the bottom and at three-quarters of the way up. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.