Barbell Squat 2 Sec Hold
Description
The barbell squat with a 2 second hold is a pause squat variation where you hold the bottom position for a full two seconds before standing. The pause eliminates any rebound from the stretch reflex, building raw concentric strength out of the hole and reinforcing strict bottom-position bracing.
Muscle Group
Equipment Required
Barbell Squat 2 Sec Hold Instructions
- Set up under a barbell in a power rack with the bar across your upper back.
- Step back and stand with feet shoulder-width apart.
- Brace your core and lift your chest.
- Squat down by sitting back and bending the knees to depth.
- Hold the bottom position for a full two seconds with tight bracing.
- Maintain an upright torso and tight core throughout the pause.
- Drive up explosively from the dead-stop bottom position.
- Lock out at the top with hips and knees fully extended.
Barbell Squat 2 Sec Hold Form & Visual
Barbell Squat 2 Sec Hold Benefits
- Builds positional strength at the bottom
- Eliminates the stretch reflex
- Develops time under tension at the hardest position
- Forces strict bracing and form
- Strong carryover to competition squat
- Useful for breaking through squat sticking points
Barbell Squat 2 Sec Hold Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Erector spinae
Barbell Squat 2 Sec Hold Variations & Alternatives
- Pause Squat
- Barbell Anderson Squat
- Box Squat
- Barbell Back Squat
