The PAUSED SQUAT: Untamed Special

How To Squat: • How To Squat: Low Bar
This is the first video of the "Untamed Special" Series where I quickly cover some of the most effective Variations, Supplemental lifts, Assistance movements, and Accessories.
I will explain how to perform the movement, some common mistakes, why we perform the movement, and a programming suggestion.
HOW TO PAUSED SQUAT
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Intro Music: bloodeaglewbpa...
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[@lancestarjumper]

for the longest I thought you said "Train on time"

[@wiltkilos2293]

😭

[@Fastman698]

🤣🤣🤣

[@lukenath6983]

The best 😂

[@ConsoleCleric]

I've been doing paused squats as my second squat for the week. I use 60% of my RM, perform 8 reps, pausing with a single second on the bottom. This helped my squat immensely.

[@Horus-Lupercal]

I imagine your form has probably immensely improved?

[@frankchen4229]

Is 60% enough?

[@jason6344]

@@frankchen4229yes bc it’s his secondary day so it’s just added technique practice and slight stimulus

[@adsasdsdasdasd3079]

So hyped for this series. Thank you Alan

[@manusmaguire5451]

adsasd sdasdasd same

[@FrydaWolff]

Bless you, Alan Thrall. You've made videos for literally everything.

[@paulgarcia1101]

This vid is exactly what I was looking for I did squats more slowly and efficient instead of doing fast reps and this explained why it felt more heavy doing slow squats

[@AlanThrall]

Plenty of Untamed Specials coming up every Thursday: Pin Squat Tempo Squat Incline Bench SlingShot Bench Close Grip Bench Pin Press Rack Pull Deficit Deadlifts Paused Deadlifts

[@rfdc]

Great! Looking forward to this series!

[@headbuster03]

Kickass! Semper Fi!

[@ascendedvegeta]

Alan Thrall I don't mean to be a thorn in your side (I know you're a very busy man) but in one of your videos can you include how to properly spot someone from behind when they're squatting? Thanks for all of your awesome videos!

[@oksemoerbrad]

Hey Alan! What about front squats?

[@alexandrusalar4531]

PIN SQUATS 👍🏻👍🏻

[@Nachtgeist.]

Excellent tip here! I recently started paused squatting. If you relax and catch your breath at the bottom ATG position, then bounce a little to get the weight started, you are negating the purpose of the pause.

[@AlexanderJimenezEuan]

Dang! I was actually figuring out how to program the paused squat and Deadlift in a 4xweek training. Thank you so much Alan! This was super helpful

[@TheHaiku2]

This channel just gets better and better.

[@trollforlife]

FWIW, the pause squat helped me a lot when I was a novice because it fixed up my form.

[@travelinganvil5711]

Really stepping up your knowledge and production value of your videos man. Glad to see your skills growing and you sharing the wisdom. Thanks.

[@alfredbornefalk1404]

I salute you Alan!

[@Johnthetripper]

Just tried paused squats this morning, brilliant to work on form, as I usually have my eye closed at the bottom cause I focused on getting back up. With less weight (relative) I have that 2 seconds to have a peek in the mirror to see how low I am and get the right feel for my depth. Thanks Alan, keep up the great videos.

[@HONRICO]

Alan, you fucking rock, man. I’m so appreciative of your content. Love the Barbell Medicine boys, too. My gym activity is so much more effective and efficient b/c of you guys. Keep doing what you’re doing.

[@petermixed8]

Knowing Alan listens to Tool while training makes a man happy

[@kieranhimself3655]

Can confirm breathing out may cause a back injury as I lay here with one

[@pchobo]

Came for the thumbnail. Stayed for the knowledge. You're a bloody legend Alan, keep it up.

[@Mike71730]

Thanks Allen, this came just in time. Just finished rewatching one of your recent squat vids, saw that you were pausing, and thought to myself that I'd like to start implementing the pause. You the man.

[@dontdrinkcola]

Love your channel Alan. Quality of the content is unbelievably high !

[@danjacob4043]

I like the new intro and the funky sax at the end.

[@jamesgallagher9080]

I love everything you do in all your videos.

[@benjohnsoncoaching9406]

This channel is fucking gold

[@rodrigorezende5841]

Incredible material mr. Alan. Thank ye!

[@ericmartinez4753]

Great video and love the recent content and format

[@Sean-zz2lj]

Wider stance box squats are great also, most people lean in to their quads and don't force their knees out and sit back into their hips enough

[@hh75966]

G'day Alan, wow, have 'just' discovered your channel / vids, awesome stuff and really entertaining.. great voice-over reinforced learning tips also. Thanks alot mate from Australia. Cheers!

[@FitnessFlux]

Great Video Alan!

[@Toxic9mm]

HYPE. IM READY FOR MORE

[@tks3782]

Helpful video. I would have thought that some beginners might benefit from paused squats though?... since they can help a lot to ingrain the right technique.

[@KennyCastellon]

Mondays: low rep 90% Squats Tuesday : High rep squats low weight Thursday: repeat monday Friday: repeat Tuesday

[@kaptenkrut]

its seriously hard to hold my breath when doing slow reps.. all videos i see of you alan you always go superfast.

[@sammack9149]

unfortunately there's only one squat depth for me and that's way above parallel. and there isn't shit i can do about it. structure of my hip sockets and ankles. so i always look like one of those guys trying to impress everyone with heavy ass weights and poor depth, but the only reason i use those heavy weights is to compensate for the fact that i just cannot go low. it sucks im so jealous of anyone who can squat low, i can't even deadlift, block/rack pulls only. i have to put a bandaid on pretty much every lower body exercise. but i still love this shit

[@GSteinbrink]

What is the advantage of a Paused Squat over a Box Squat?

[@Thematija006]

Great video man!

[@getfit-netaventura6716]

Excellent! Thank you💋

[@jakeherington7237]

Alan, when I hold my breathe during my squat, I get almost light headed and I get really drained, any tips?

[@InsaneD602]

You forgot to TRAIN UNTAMED!

[@J.Buffer]

I need those t-shirts .

[@keremvural06]

Hey Allen, Since i have not been coached, i never sure about my squat depth and i started to do pause squats to be sure about depth. Now i can not do normal squats :D

[@TaiPatrickTV]

Love it!

[@dustyutubeify]

Anyone else get lightheaded when squatting and holding your breath that long? Is this a lung capacity issue? I feel almost faint for my last rep all of the time and end up probably squatting too high because I am worried about passing out.

[@Kilroy1324]

You don't hold the breath for the entire set, breathe at the top. And after taking the breath keep the stomach tight and let out a tiny bit of air, that eliminates the pressure in you head that causes you to feel like you faint.

[@dustyutubeify]

Kilroyy haha I don't hold my breath the whole set... Just hold my breath thru each rep. I must have a super slow squat or I am just super out of shape. Probably a combination of both...

[@withindarkness]

Somewhat normal. Make sure you are hydrated and have enough sodium in your diet. I now add 2g salt per liter/quart of water around training times. Seems to help a lot.

[@PermanentHigh]

dustyutubeify Practice X Time = Skill

[@JH-fk7ol]

It's pretty normal to feel out of breath when u first start pause squatting. U just need to improve ur work capacity through gpp work

[@feruspriest]

Looking forward to a Pin Squat video still. I understand why you like them more than paused squats, but I feel like I can't tell if I'm lifting too much or if my pins are too low/high.

[@wrightselfridge5909]

Do an Asgard video

[@readyupad]

Good video, thanks!

[@TheFrankHuda]

Paused Squats AKA the Thrall Squat

[@florianstecker9676]

It would be nice to show us some fails and how you deal with them

[@Toxic9mm]

If you fail the lift you drop the bar back and let it hit the pins.

[@Olordrin]

It's kinda instinctive, a mix of panic and bodily mechanics, lol. Worst fail I had was where I got really off balance and rocked really far forward. I kinda had to launch myself out from under the bar. Body tackled the wall by the squat rack and the the noise of the bar hitting the safeties was ridiculous. No injuries, though. Other than to my pride. :D

[@Toxic9mm]

Olordrin been there lol

[@Olordrin]

It's basically "SHIT SHIT SHIT!" followed by "I'M ALIVE" then you look around, wave sheepishly at your gym full of spectators and then pretend it never happened. :D

[@makstod6903]

I love this wonderful being!

[@a.zeu1TV]

But the stretch reflex stays up to 6 sec especially the more experienced u are, its actually the bounce effect thats get rid of

[@burningknuckle26]

These are tough

[@sergen3467]

Do a valgus video

[@nolenlifts4661]

How about paused Deadlift?

[@adrienschm6125]

Hey, can you explain to us the benefit of squating by siting on a bench or something like that. What is the difference between the paused squat ?

[@Biggelz06]

At 2:25 I thought that the guy in the back was doing paused squat until he get up and saw the camera lmao

[@Leader]

Khabib looking strong in the background.

[@Nicksilver101]

Is there a video where you go into the valsalva maneuver?

[@JeremyGWilkinson]

Nice work. In your demonstrations you performed them both with and without a belt. Do you have a preference on doing this variation with or without a belt? I've always used a belt for my work sets, but to this point I haven't added any squat variations to my training. Thanks.

[@spencermariano8454]

That editing game

[@brandonjenkins6544]

I pause rep just about every exercise. bench squat overhead press. I can do more reps and weight with a slow downward and a pause to a explosive push? especially with dumbbells and chest. bad form you say. seems to me with heavy weight I feel more confident being in slow controlled movement so pausr reps are my thing?

[@olympic-gradelurker]

I get light-headed and get a headache using valsalva technique. Any pointers on that?

[@jeroen15metal]

Alan, would you recommend paused squats with or without a belt, if you do your competition squats with a belt.

[@Flintquatch]

Nice, got Sleep in the background

[@kennokai]

Anyone know the sludge/stoner sounding song at 2:35? That riff is gnarly!

[@TheLouisianan]

Electric Wizard at 2:40

[@Wooniverse7]

When is the bench press and press do?

[@5.7hemi79]

Why is the stretch reflex a bad thing?

[@JohnnyCatFitz]

Cute video. I have a serious question though Alan. Where does pumpkin pie fit into an eating regimen? Pre or post work out?

[@JA-jo7bl]

motionless at the bottom, no bounce at the way up. deep every single time.

[@krakonoskraken8763]

old school vid....great and simple content have a question tho - does it really take of a stretch reflex? isnt it just stopped? i shoud say that box squat or pin squat do that for real or not? for me front squat is about making me better at bottom position

[@TheBesnokuce]

It has been to damn long Alan, where is some strongman content ? Also any plans on future strongman competitions or even olympic weightlifting ? I know you did one "just for fun" but do you, perhaps, plan to do another "just for fun" and see how your current training may have affected snatch and c&j numbers?

[@cingred13]

Someone needs to visit Jujimufu

[@mathias1663]

Can u make a video of knee clicking, pop etc...

[@wordbrah628]

What's the name of the song in the intro of the vid, thanks.

[@johnnykruger5212]

Was that a Danzig poster I saw in the background?

[@huangjosef3354]

that's some classy thumbnail. :)

[@eget4144]

Is holding breath bad? As far as i know, it cause headache + more complications.

[@frankchen4229]

no. it keeps you stable.

[@taipeitaiwan10]

Did Clarence Kennedy at Juji push this video? thanks.

[@brucele2776]

taipeitaiwan10 yes he did Push the pause squat video

[@MrJordanConnolly]

Probably not, SSCs like Austin like to program pause squats for intermediate- advanced lifters

[@andrewp979]

When do you choose to use a belt on these variations? The bridge has all variations as beltless

[@jackalacka2887]

Alan try out Jonnie Candito's 10 second pause challenge.

[@ioacrew]

If doing a 4 day work load - where would you put upper body days? Just mix it in?

[@sergiodossantos8647]

How can someone train only 4 days a week, perform squats and deadlifts (separately) and still perform bench press and OHL? I'm asking this cuz I usually train for 6 days a week and still can't perform any of the main movements more than once a week (actually I may be able to do that with one of them). Let's say I start with bench on monday, then deadlift on tuesday, OHL on wednesday , arms on thursday , squats on fryday, bench again on saturday . Then I will start the next training week with deadlifts and so on.

[@nantesdg8366]

What can you say about the pause rep squat of The RESPECT THE DEPTH?

[@zachradebaugh5733]

I prefer breathing paused squats though

[@Fghjkjhljhghj]

I tried doing paused squats for the first time today and got a problem - for some reason my face almost exploded, i looked like a astronaut in a centrifuge. It is not that bad when doing regular squats, is it because i have bad cardiovascular system?

[@andriyyavorskyy1169]

Not a fan of these long intros but good info.

[@jacobmoyer2991]

Alan what are your recommended sets and reps for pause squats? Thanks

[@Lagato445]

I normally look forward when squatting, Ive seen people look and have their head up as to keep their chest up, and low bar squat while looking down is the way mark rippetoe teaches it, my questions is it all about preference or is one better than the other? I know low bar squat allows for more weight but does one need to have their head and gave looking downward? it seems to make sense to keep alignment, but looking forward seems to be working for me

[@justinpeterson8940]

I was like Holy 🅱️rap he trimmed his beard?! Nah it’s tucked in his shirt

[@BD-fi2wn]

What if a upper/lower program

[@jasperjones8507]

it's a regular squat only it's hiv positive.

[@juuuurgenful]

Any good supplements for OHP besides push press and seated OHP?

[@joeykench5794]

Hey Alan, I'm trying to teach my friend the back squat but he doesn't have the shoulder mobility to get the bar in the correct low bar position. What should I do? He has tried to stretch daily to increase his shoulder mobility but it is not working. Thanks

[@Leah47163]

Off topic but...did you trim your beard or is it a trick of the camera?

[@williambrace462]

Not breathing in a squat???

[@zhuojunjian5976]

The only squat variation you can't incorporate pause squat with is ego squat.

[@nicklasg87]

When i do lowbar squat i have started to get some pain in my left shoulder in the middle of it and its getting so bad that i cant dont do the squat anymore, and it is just the left one , i havent had any problems before. I feel like my shoulder mobility is allright but the pain is starting to become a problem for me. Maby i shuld switch to highbar squat for a while ?

[@tapanvaidya1983]

Sir what you said in the end of video trained on?

[@rdp8148]

why do Olympic lifters squatting exhale on the way up in the form of grunting or shouting? is exhaling maybe in the second half of the ascent okay? thanks:)

[@sebastijanspoljaric7769]

Question, when im high bar squating , i dont even have to go down, when i put bar on my back,lower back starts hurting.Low bar is ok and i can deadlift normaly without pain. Any info what is it?

[@shawnlight9695]

I get a Little bent over with my squats. Is a 100% vertical bar path the most optimal?

[@adityasinha8089]

Someone tell me what that intro music is!

[@Stephen7764.]

I thought that was Thormund in the thumbnail

[@FiveN9ne]

Guys, how do you do the valsalva maneuver without shitting yourself? From my understanding it's different than just flexing your core, but i don't get the nuance. I inhale, keep my core and back tight all the way through the movement. Is that it? But i flex my core, i don't push out with the built up air... Don't know..