Squatting Like This Made Me SO Much Stronger

[@bassembboustany]

Zack out there risking his life and going to the Undead Settlement just to film himself explaining for us. Respect!

[@Jleonpolanco]

😂😂😂😂

[@garretthaskett6384]

The DSIII choice is not overlooked.

[@carpetgymolylifting]

You 100% deserve to be able to get your programs and stuff out there! Dont feel bad for doing promos...youve been so much help to alot of people for free...get that money

[@moodfm5673]

I mean you can get top programmes for free making it seem like this specific set of numbers is the key for you personally as opposed to every other available resource is just trying to squeeze money out of new guys

[@carpetgymolylifting]

​@moodfm5673 after 7 years of being 1 dollar for ALOT of programs he deserves to put it way past what he did...5 dollars isn't anything for the amount of information he's given

[@carpetgymolylifting]

@mrjudgypants diets are complicated and take you knowing the person...so maybe not that

[@sabertoothwallaby2937]

this small fry is just now learning about Triphasic training and he want you to pay for it. The info has been out for years, so instead of pouring your money into a black hole, ask yourself, why am I letting people like ZT hold me back?

[@carpetgymolylifting]

@@sabertoothwallaby2937 🤣

[@dylanreithel6212]

The resting pause squat just reminds me of Clarence when he busted his knee. He literally just did pause squats to not rip or re-injure his tendons and it led to that 639lb pause back squat which is monstrous. Controlled full range of motion squats are killer and effective. Thanks for all the information you’ve given us for free over the years, keep pushing the patreon, it’s a steal!

[@34Smudger]

Videos like this are you at your best. Nothing better than an enthusiastic, inquisitive, effective coach. So refreshing compared to the typical alpha influencer nonsense the fitness industry is drowning in. Love this. 👍👍

[@zachthorn9471]

I had a similar experience recently implementing tempo pistol squats (even holding a DB). It gave me much more eccentric control in my barbell squat which allowed me to produce more force out of the hole and feel more confident with heavier weights.

[@Rizzerio1]

I pretty much only do paused front squats and have been doing so for years. I actually never see anyone ever doing stuff like this either. I also do heavy AF rack holds to make my 1 rep front squat feel like a feather. People focus so much of moving the weight but not controlling it. People always look at me doing rack holds in the gym and probably think I'm doing some nonsensical thing, but if you've ever done a rack hold for like 10-20 seconds with like 600 lbs, holy hell you feel like your head is going to explode. I've never felt so in control with heavy AF front squats in my life till I starting doing both of these things. I used to panic for my 1 rep when I'd unrack the weight and it felt like a god dam panzer tank crushing my clavicles, but now, it just feels like I unracked just the bar without anything on it most of the time.

[@rayantraceur]

That sounds like a great idea, thanks ! Gettin used to the weight in top position, I think it can be useful for back squat aswell, I always feel a bit unsteady when I get cloe to my 1RM

[@SandNebula232]

Rack holds in the front squat position?

[@rayantraceur]

@@SandNebula232 Yup

[@SandNebula232]

@@rayantraceur hmmmmm I gotta try it

[@Holdfast-]

Been doing paused squats for the last 3 years now I think, it's an incredible way to gain stability and strength through the bottom of your squat as well as a better feel for what it means to press through your legs on deadlifts.

[@paulsohns3930]

Train you back to use your legs. Superb advice from the Sika Lads.

[@ivanbosnakovski889]

You are 100% right it does help. Holding the bar for 30-45 seconds or making pauses for 3-5 seconds is NOT weird or unreasonable. The base of strength is Stability, Mobility and Flexibility. We tend to focus more on Flexibility sometimes and we totally forget to work on our Stability. Love your content, all the best !

[@shiznoes]

Dude your knowledge and approach is so refreshing and I’m so glad there are people like you who seem to reaffirm what I have learned over the years.

[@mprokop04]

Been a patreon member for a while. It's amazing, highly recommend.

[@patrickfujimoto1608]

Our gym has been programming this pause into the squats and also extended holds into the strength training and it has been making a huge difference. Total control of the weight throughout the full ROM with pauses will just send your strength to another level. Thanks Zack for creating some of the best content on the internet!

[@invictus9717]

Man thank you so much. I saw your videos snatch for beginner you made it 5 years ago. I follow all you words and I am more effective and my movement is more safe and properly. ❤

[@george9822]

Dude I’m not lying. When I started pause squatting my bench started increasing too. No joke

[@SteezySteez2011]

I once did the "20 rep squat" program, and my 10 rep max on bench shot up as well. I think it had to do with the conditioning. I could grind out reps for days.

[@charosaurisrex7126]

bought ur patreon, week 7 and still loving it

[@Blacknight200]

Big props to you and making those gains without enhancements. Such heavy weights you are hitting without the need of PEDs. This is what a natural fitness influencer looks like, understanding the mechanics and physiology of how to properly get stronger without the need of 💉💉

[@uliwidmaier5192]

Range of motion rather than load! Yes! Golden words! I'm 61, decently strong, and a beginner in olympic weightlifting (started May '22). After hitting a wall a few months in, I started using this principle, and I've progressed ever since. For what it's worth, I do mostly paused overhead squats, with paused front squats coming in second and paused back squats least often. The overhead and front squats necessitate correct activation in the bottom position, and they place the weight where it will be in an actual lift. That's why I find them more useful than back squats in training mobility, balance, and strength for olympic lifting. I'd love to hear what other people think about this.

[@jwatson181]

It's both.

[@chriswebster839]

Love your content Zak, it's one of the only things that keeps me even slightly motivated to continue weightlifting 😅 I've been doing it for 5 years, and been stuck on beginner numbers for 4 years now. Every snatch session I think about quitting, but I'll watch your videos and go back for another session.

[@emZee1994]

*I agree, Klokov squats are GOATed and they should be the first weighted squat anyone learns. Barbell or not* *8:15** perfectly said*

[@TheTempestSync]

great take on the pause squat, something to also consider that ive been doing for a long time now is to sit in that deep pause squat position and try to perform a hip abduction movement. You basically perform half the "stand up" just by abducting your hips, you'll feel how powerful the glutes are and it carries over to having a much stronger squat.

[@Iheartlifting]

Hey, this is golden! He should pin this one

[@TheTempestSync]

@@Iheartlifting Hope you try this and it helps you with your squats! 🫶

[@rayantraceur]

Is the aim to try to abduct (then "activate" the glutes, even if they're already active), or to really abduct ? Imma try it, thanks :)

[@TheTempestSync]

@@rayantraceur really abduct (but with lighter weight to practice to prevent injury) what ends up happening is you almost pop up out the hole before your quads take over and you finish standing up. The abduction really trains to get hips and glutes involved in the movement. With a heavy weight the abduction becomes much less of a movement but it trains to keep knees out inline with your feet so that the knees don't cave in and this allows you to use the glutes more in the lift than making it a quad dominant movement which could lead to knee issues.

[@rayantraceur]

@@TheTempestSync Okaaaay ! I'm flat footed so my knees tend to go into valgum (especially when I land jumps), so I'm thinking of using more of my glutes. And it's our biggest muscle so why not use it lol Thank you !

[@theparadisesnare]

Love your passion ZT. You’re a rare gem in a sea of sludge. Stay golden Ponyboy

[@lindenellefson8558]

Pause Back Squats: the greatest exercise you can add to any program. I’ve had this in and out of my program for the last 7 years. I’m always strongest and injury free with it in. My biggest back squat came after dedicating a day to the pause back squat. Needless to say: big love for pause back squats.

[@tehphoebus]

Great to hear your enthusiasm! Goes to show just how beneficial it is to do movements under control, with no momentum, and executing from a full ROM while the muscles are in a stretched position.

[@FK-we1dp]

This is very relevant to the video Alec Enkiri just put out on Friday, specifically talking about PIN squats, but same concept.

[@nicholastanzola488]

awesome to hear someone fired up about discovering something in their training

[@ggud]

I’ll be honest, I haven’t been consistent enough to pay for your patreon, so I’ve been using the 4 week program you had in a video a while back. The biggest improvement to my weightlifting has been the pause overhead squats that you had in that. It works my shoulder and mid-upper back stability and strength AND leg and lower back strength. I’ve always done deep pause squats because I just want to look like Clarence while lifting lol

[@jordanguernsey7716]

I just started this one and I’m so excited to work on it! Feeling good after week 1 and I think it’ll be really beneficial along with some hip activation PT I’m doing.

[@soap2421]

zack has a 6 week freak bodybuilding program on his patreons thats legit as fuck

[@TheOscuras]

Zack you literally got me weightlifting and its been way more fulfilling and fun than any other type of lifting I've ever done, never feel bad about shilling your stuff when you've influenced so many people to get into this sport.

[@RockGodJohnF]

As a tall guy i will definately try this aproach. Solid information right here. Btw, great t-shirt :D

[@joosewv]

I really like the idea of prioritizing the squat range of motion over over just adding weight. Being someone who has no plans on competing, dropping my squat weights and focusing on getting that full atg squat is going to have a much greater effect on my health and longevity than going to parallel and constantly cranking out micro-pbs. If it also lets me move more weight in the future that's just a nice bonus.

[@andm9766]

It’s crazy how much bigger my legs got when I really got my squat better and hit a deep depth and not just parallel. Squats have definitely become underrated

[@James_vs_gravity]

I am a low bar squatter in comp but I do all of my volume and accessory work with deep high bar squats. It's been working wonders

[@madtitan9639]

Hey! That's how I do my squats! It like how it feels. Well, at lighter weights, I'll breath at the bottom while I really sink in, re-brace and stand up. At heavier weights, I can tell I'd never stand back up, so I keep my brace the whole time. Instead of "stands", I think of them as weighted "paleo sits". it's really helped with my ankle mobility.

[@bijano7320]

The Bioneer did two episodes on ligament strengthening and pause at the bottom of the range of motion under load was a key element. You should really reach out to him.

[@talviah]

I did not expect the Undead Settlement background, didn't know you were chill like that

[@davidrioux611]

Great supporting context and personal observation through your training

[@418cjpaul]

these definitely work. in 1967 I asked powerlifter George Crawford of Toledo for help in getting my leg strength up. he suggested these and I did these for the summer. my clean and jerk went up 25 pounds in two months! thanks for posting about these!

[@0Kyron0]

I had this same thought about squats watching your vids recently, especially the one about not demonising squats as useless. I've come out of your recent vids stronger and more set to just keep making gains on my movements because watching them made a few things click! Imma try this pause action too because I'm most insecure and immobile at the bottom this should help me settle into some strength

[@ldeluxsonl]

%100 agree. I suck at the squat. I've been lifting for years and years and I've never ever felt comfortable squatting....until recently. I've started pausing at the bottom every rep and I can't explain how much more comfortable I am now. It's crazy!

[@sebatiandjurovic]

I love how, I also started doing the same thing ~8 weeks ago, Clean deadlifts and Pause squats, after getting bored and tired of regular squats. Now only last week did I start doing Snatch pulls instead of clean pulls. I can say the change in variation has improved my motivation and allows me to take it as an active deload as I begin building a better Snatch pull. I know that a better snatch pull will carry over to a better clean pull, but the fatigue built will be much lower as the loads are not as taxing. This is the first time in years that I'm not following a program, but taking what I've learned from other programs over the last near decade to customize one around exercises that I know will be beneficial to my mental and physical ability. I think the next transition will be transitioning from Pause squats to tempo squats after watching a friend make huge gains over the last few years doing them.

[@nextgenerationstrength9439]

I'm going to have to try this approach. I imagined that squatting below parallel with heavy weights meant that at parallel you can squat even more. Also that squatting below parallel can help you with stability because you're training your body to know what squatting below parallel feels like. I never thought of adding a pause component to it. Or at least pausing more than a few seconds. Thanks for the video.

[@duchaneaux]

This is amazing! The first thing I thought of was that they have to be stretching and strengthening your tendons and ligaments more or something in order for that strength to shoot up after so many weeks considering you've been doing this for so long. Idk what else it could be, but either way, this makes me want to jump right into it myself.

[@jmcsquared18]

This and speed front squats are the only squats I do. They absolutely work. Not surprised at all that you're seeing results.

[@Iheartlifting]

What’s a speed front squat?

[@jmcsquared18]

@@Iheartlifting doing them quickly with bouncing out of the hole. Mimics the recovery portion of a clean. I never bounce when back squatting, but doing front squats fast really gets the stabilizing muscles in my legs sore real quick.

[@Iheartlifting]

@@jmcsquared18 I’m gonna try that!

[@ChowHound1337]

Crazy I've been saying this to guys for years! Started reintegrating these 3 movements as I come back from my knee injury. Few weeks and knee feels better than the rehab stuff I've tried before.

[@laowai2000]

That's real "ass to grass" form right there! Glad to find channel.

[@raymondjurado9203]

The process of building load and effective range of motion is quite satisfying and I can confirm my knees and surrounding connective tissues feel much better after doing stands for the last month and not forcing the overload too much.

[@Fikowski]

2:38 “If you guys think about Klokov”…. But Telander… He’s all I think about 😅❤

[@bonesawII]

I did paused front and back squats in the past to work around an hip injury. I got super strong from it! I did sit until I felt like I was balanced and just stood up. I felt better control over the forward lean because there was no bounce at all just used the right muscles stand up

[@kennethemerson5548]

I’m pre-habing the crap out of my knee getting ready for total knee replacement with deep back squats with a slight pause. All be it the weight is much lighter, but I can feel the difference and I think it will go a long way in my recovery.

[@Kickboxer7267]

The seated good morning is the anti butt wink in squats. When you master the seated good morning you will gain extreme mobility in the lowest part of the squat and get a more upright posture. Highly recommended

[@IDiggPattyMayonnaise]

Never ever thought of doing them seated. Will have to try this.

[@Kickboxer7267]

@@IDiggPattyMayonnaise once you are able to touch the bench with your belly, you will unlock a completely new squat level

[@BGeezy4sheezy]

@@IDiggPattyMayonnaise they’re a big thing with the Knees Over Toes guy. I rarely do them weighted, but they’re a fantastic stretch you can do on any bench

[@FIGGY65]

@@IDiggPattyMayonnaise. The legendary Bill Starr taught that the seated good morning is also the perfect movement for maintaining one’s strength if you have a lower body injury ( broken , sprained ankle, broken leg, pulled calf muscle, etc) : If done with a low to moderate weight, you can get some good reps in. Once you get used to it, you can start upping the weight and your whole body will benefit. It will help your injuries heal faster because you are getting good circulation going throughout your whole body. If you do nothing, you’ll go backwards. If you can do seated good mornings, you’ll maintain your fitness and once you’re healed up, you will get back into the groove very quickly. Also, on standing good mornings he always suggested 5x8 with a pyramid up to a final set of 8 with 225#. Seated might be about 10% lower than that 225 max.

[@evooff]

But how do you gain any mobility from it? I can hinge maybe 5 inches before my lower back stops going any further and my entire back has to round in order for me to go any lower

[@DarthBane-zf8wv]

Just signed up for the Patreon. $5 is a steal and I was looking for a squat program in particular.

[@l.abuddy23]

Pausing my reps has helped me so much! I used to suck at catching the barbell during a clean, and when I press up, I would go forwards or backward. Pausing gave me time to adjust my footwork before I squatted up. Pause squats, pause cleans, and pause snatch, I recommend everyone.

[@PiggyminingSquad]

Love this video Zack! great work as always 👑

[@jermyjamison9510]

Preach. I was deadlifting about 445 for 3 regularly and then took a 6 month break. I only did atg squats and I then was deadlifting 485 for three out of nowhere. All that lower back strength from the stabilization and glute activation.

[@ruaaalhedeyyeh5389]

I have been binge-watching all of your videos ever since I came across your channel! the way you break down all the lifts and your programming tips are insane! I started weightlifting a year ago, could barely squat past 90 degrees, and I blamed it all on my flat feet! with a lot of mobility work, I managed to unlock actual depth in my squats with a relatively great form with the light weights I'm lifting currently. But your content has allowed me to understand the faults in my techniques and I have noticed a lot of improvements overall (I have been spamming my pt with all your videos followed by conclusions I have made to fix my current issues XD) Once I hit my first 45kg snatch (which is my current dream as I just recently hit 43) I would owe it to your amazing content! you're definitely making me fall more and more in love with this sport as I understand it better! So yeah basically thank you so much!!!

[@paulmccallie8718]

Sold me, looking forward to giving it a try.

[@williamjames3995]

I did the Squat V1 and V2 from Team Training Programming (Craig Richey), which is primarily based on Paused Squat Variations (V1) and Tempo Bottom Up Squat Variations (V2). I PRd 20kg and cleaned out lots of weak spots in my squats. Also, all of my lifts went up! Bottom line: Squats are pure love ❤️

[@sn00p_vlp]

There needs to be a study on this. Could be another step to bulletproofing and strengthening.

[@injectingRevolution]

iv been doing the same ultra low squat with little pause too for about 4 weeks now im not a weightlifter but more power lifter and basic strength trainer. I agree and have been hitting PRs on other lifts such as dead lift barbell rows cleans and even bench press.

[@roundup1253]

You’re so right, paused squats increased my leg size and strength so quickly I needed to dump a recent bought suit because I was grown out

[@josephparkes6412]

The sika strength guys made a video criticising the pause squat. Have you spoken to them about it?

[@Runner-Boy]

When ?

[@josephparkes6412]

@@Runner-Boy search sika strength pause squat, I imagine it'll come up

[@RohannvanRensburg]

Great video! Been thinking a lot about the developmental benefit (strength as well as hypertrophy) from being in the stretched position. Pause squats are a gem. PS -- There's nothing wrong with a "forward lean" coming out of a back squat. Low bar back squats are a thing, and it's biomechanically necessary if you're squatting ATG for most people. It's not a low back danger.

[@rayantraceur]

Yeaah totally ! I did not study the question in depth, but I think you are the most forward leaned when your femurs are parallel to the ground, and when you get ATG to get back upwards a bit.

[@think4ward]

Love that Dark Souls 3 Background!

[@letransformateur6477]

Thanks for sharing coach, Ill apply this to my training! Cheers

[@Alex-ni2ir]

The goal is the Snatch and the C&J. If it helps improve these lifts then by all means. It makes sense, I think these combined with front squats without a pause would be a good combination.

[@keymaster2502]

Plus Snatch grip DL as the hips are higher here and you get the hamstrings well engaged.

[@clarity2115]

Klokov squats took my squats to the next level.. slow negatives with a pause, insane.

[@platform15gym]

Right on Zack!

[@NikiforosDim]

I started doing the same thing recently to rebuild my squat, it is really strengthens the lower back and opens up the hips

[@BruceWayne-nf5wo]

Brother get the bag. You helped so much for free.

[@nathantorres9025]

Try that concept with every lift/movement. Ease into the eccentric, Rest/slight pause in the stretched position and then controlled concentric. Try it with benching, overhead pressing, pull ups, etc.

[@edward9]

Hi Zack- your videos went next level once you took my advice and lost the fratboy backwards hat. Kudos to you!

[@viacheslavprokopev8192]

Sika Strength were talking something like "rest pause squats are useless for most people". I can clearly remember them saying that. That is when I stopped doing that style of squatting. Now you say they are very good. Where is the truth guys? Can we get some kind of consensus on this topic?

[@ItsAlreadyRendered]

You are basically describing what Tom Platz tells people. He always has said to work on just getting deep into the squat, even if it's just the bar, and worry about adding weight later.

[@adrianobernardiprado5033]

If Platz, the quads god, say...we just obey 🙌🏻

[@atrumluminarium]

To add more anecdotal evidence to this, I have been squatting like Clarence (tbh, purely for aesthetic reasons other than anything else) daily for the past 5 years. I have been deadlifting only once every couple of months or so and it's always a PR session. I can definitely attest to the collateral back and hip strength that it provides.

[@pappalote0155]

I just noticed your backround is Dark Souls 3 where the troll up the tower throws spears at you until you go up to meet him. NICEEEEEE!!!!!!!!

[@sucraloss]

Ever since I started squatting as deep as possible I literally got rid of all my knee pain, better flexibility, and no low back "pain". My low back can be sore but it's a different pain than when you fuck up. Full depth squats are the way to go. Even if strength isn't your #1 goal you get so much mobility improvement and long-term health improvements.

[@awwwshucks443]

Martins does so many pause reps in his compound lifts and their variants.

[@Whaaaaaaaay]

Very interesting to see that video because I do this way of squatting for my backoffs since a year. Thank you for your work!

[@adnanrahic198]

Love the outro song. 😁

[@vanhelsing655-2]

Also back squats keeps my knees in check. They’re the best movement hands down for me and feel so good

[@ryantrotter9561]

excellent caption

[@Kleyguy7]

I am a beginner but I come from callisthenics background where focus on form, full rom, looks, making the exercise hard by going into stretched positions were always important. It always made sense to me to do the same with the squat. I am working on being able to squat deeper without butt wink. What is interesting for me is that it is easier to do with some weight on top of me.

[@bayareabruh]

Pause squats are what I did when I squatted everyday. That and breathing pause squats. Greg Nuckols did a video on it and Damien Pezzuti has some of the best pause squats Ive ever seen, let alone his actual squats.

[@davidrioux611]

One of the reasons I watch your channel, you not interested in how look but improving your performance and strength. Also interested in your viewers increasing performance and strength.

[@felldin]

Why would you not want a strong lower back? That and all the other core musculature is key. I'm not saying I have, surely could improve there, but when I do try and improve all other lifts get easier. BTW, thank you for not making every single video into an ad like so many other

[@kieranspalding8553]

Goated for the Dark Souls 3 background ;)

[@gold_beaked_flamingo7526]

0:41 someone help Zach before he fights the Curse-Rotted Greatwood

[@DaniClaps]

I’m in a program with snatch grip deadlift over my previous normal grip deadlift max (which later on got PRd by 15kg) in order to get my snatch pull safer, stronger and it really worked. Now my pull is so much better and stronger. The next objective is to make the overhead as good, because I’m pulling weights over my head, but can’t catch it 😓

[@iuzitipo5732]

Damn im fired up about training aswell after watching this

[@jmk261]

kinda crazy how much hate the squat gets so i appreciate you doing all this. I'm no expert by any means - not even close lol - but from my experience the back squat is the single best movement for strength. Then it's variations, like pause. And then front squats.

[@yaoster4u]

How coincidental, I just started experimenting with a new set/rep scheme to change up the boring options of volume, strength, or 1rm; mixing bottom pause reps and regular reps in the same set. And I think I'm seeing the returns! For ex. normally 275lbs for 12r is my max, this new mix would involve 4r of bottom pause directly followed by 4r of regular reps. So it would still count as volume bc it's 8 total reps, but most of the effort was towards strength-building, ROM, and explosiveness out of the hole. The progression after that would be adding 1r to each half of the scheme or doing higher weight starting from a 2:2 or 3:3 rep scheme. tl:dr if nothing else, pause squats can at least change up your routine and comes with alot more benefits than you'd think.

[@XangoFwet]

Hey Zack i would love if you and clarence could discuss the Supertotal and ways to work on it and other hybrid methods of lifting. Ive recently started working on weightlifting myself (from powerlifting) and it has really gotten me fired up again. Thanks!

[@Nick1253]

I squat deep like clarence (calves to hams) and pause. They feel tremendous. I've squatted 3 plates for a rep before (PR), but 225 for 5 deep paused squats over 3 sets today had me sweating bullets and it feels like I can find my groove faster with every set as well as logging in to the muscle mind connection. This way I less and less have to shuffle my feet over my warm up sets trying to find the "sweet spot" of the day. BW is 180.

[@Miller2h41]

Nothing wrong with having both strength and size. It's starts off with getting strong and I aim be as strong and powerful as possible, the size is an added bonus.

[@kirbyr558]

Adding pauses to the weakest position of a movement is the #1 way to strengthen a movement. Especially if you are getting rid of bouncing out of the hole or with the bench bouncing it off your chest.

[@Shelby20874]

Pause back Squats do so much good for the body.

[@tboneuri]

Thank you sir. 🤝

[@supaboi_exe]

Cool vidéo !👍🏼

[@NaijaBeats12]

Thank you for sharing your experience with the rest pause squat Zack. Whick one of your programs encompasses what you talked about in this video ( the rest pause squats and the deficit snatch deadlifts ) ?