The PAUSED SQUAT: Untamed Special
ฝัง
- เผยแพร่เมื่อ 20 ก.ย. 2017
- 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
Follow me on IG @untamedstrength
Intro Music: bloodeaglewbpa.bandcamp.com/r...
Untamed Strength is a Powerlifting/Strongman gym in Sacramento, CA: www.trainuntamed.com
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2:26 Long pause squat at the back.
for the longest I thought you said "Train on time"
😭
🤣🤣🤣
The best 😂
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.
I imagine your form has probably immensely improved?
Is 60% enough?
@@frankchen4229yes bc it’s his secondary day so it’s just added technique practice and slight stimulus
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
Great! Looking forward to this series!
Kickass! Semper Fi!
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!
Hey Alan! What about front squats?
PIN SQUATS 👍🏻👍🏻
So hyped for this series. Thank you Alan
adsasd sdasdasd same
Bless you, Alan Thrall. You've made videos for literally everything.
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
Really stepping up your knowledge and production value of your videos man. Glad to see your skills growing and you sharing the wisdom. Thanks.
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.
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
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.
This channel just gets better and better.
Thanks Prof. Alan! This series is exactly what is needed. I just finished LP and started the Bridge.
Love your channel Alan. Quality of the content is unbelievably high !
Awesome idea man! Looking forward to the series.
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.
Love this kind of video man. Thanks and keep em coming.
Great video Alan! I love the content and coaching tips. Thank you!!
Always love your channel! Great stuff!!
Loving the quality content. Keep it up Alan!
Great video and love the recent content and format
I do like to utilize 6 or 8 second pauses, but I almost exclusively do them as singles or doubles because it quickly becomes a breathing limitation rather than a strength limitation.
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.
Incredible material mr. Alan. Thank ye!
I salute you Alan!
I love everything you do in all your videos.
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!
Sounds like conjugate training. I started following conjugate, 1 months in and I went from 355-385 conventional. This shit really works!!
FWIW, the pause squat helped me a lot when I was a novice because it fixed up my form.
Came for the thumbnail. Stayed for the knowledge. You're a bloody legend Alan, keep it up.
This is some real effort posting, much more creative than alot of fitness presenters.
I like the new intro and the funky sax at the end.
HYPE. IM READY FOR MORE
the content on this channel is too good
Great Video Alan!
One if the many best!👌
Great video man!
Sleep, The Sword ... you got some mighty music playing at your gym, Alan!
Good timing. I'm doing the bridge and last night was paused squat (rep =. 9 x4 x2). By the last set I make every mistake you just listed.
Great video, Alan! 👍 Paused squats are probably the fasted way to correct squat form. They are also great for warming up if you have less time. Doing 2-3 sets with the empty bar can be a great warmup and muscle activation drill.
This is part of my warm-up as well, though not quite the same. With the empty bar, I do 'lazy at the bottom' pausing, stretching everything out, then at 95lb on the warm-up I do a set of paused. Warm up normally at weights above that. After I started doing that it really felt like my squats were more dialed in
I do the same! :)
Thanks, Alan!
Knowing Alan listens to Tool while training makes a man happy
Can confirm breathing out may cause a back injury as I lay here with one
Love it!
Excellent! Thank you💋
please address the squat technique problems like the hip shift and leaning towards one side
dude truely epic
Good video, thanks!
Awesome video! Just what I need as I'm incorporating PAUSED squats into my training. By the way, fuck yeah @3:20 Dark Angel Perish in Flames!!! 🤘🤘🤘
That intro is 10/10
I love this wonderful being!
Lol these new videos man, nice
This channel is fucking gold
2.18... right in two. Best track ever heard on here. In my opinion..
Your thumbnail game is on point
its seriously hard to hold my breath when doing slow reps.. all videos i see of you alan you always go superfast.
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.
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
Surely a great variation that allows for huge specificity carryover with less overall fatigue and axial loading. Besides, it really helps to teach proper form since you eliminate the stretch reflex which a lot of people confuse for an agressive bounce out of the hole. It also works on the stabilizing muscles so it aids in proper mechanichs and injury prevention.
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
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.
Alan, you should be on an episode of Vikings!
Is there a video where you go into the valsalva maneuver?
Hey @AlanThrall, Thanks for all the vids! I too have become frustrated with 5-3-1 and am interested in switching to a RPE based program. How do you fit in upper body work with the 4 day sched? I looked at the Bridge and it's a three day program. Do you just alternate bench press, pressing variation, bench variation, press? Do you follow the same reps and RPE scheme as listed in the Bridge? Thanks!
As usual, very informative and helpful video! I know you're channel is predominantly male-oriented, but please consider including more info for women too. Thanks :)
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.
Hi Alan, I'm 35, have been lifting since I was 21, but some injuries during my late 20s have left me weak and I'm basically starting over. What program would you recommend for someone like me who's trying to get strong again? Love your videos btw, thanks!
What about the single hand overhead balance ball Smith Machine Squat with alternating toe raise?!
I need those t-shirts .
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 ?
Alan what are your recommended sets and reps for pause squats? Thanks
Alan, would you recommend paused squats with or without a belt, if you do your competition squats with a belt.
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
I was actually doing these last night. Glutes were on fire
Alan, so you recommend giving pause Squats their own day during the week? I've always done them as assistance / back off work after main worksets, but of course by then I'm pretty toasted and I have to decrease the weight substantially.
If doing a 4 day work load - where would you put upper body days? Just mix it in?
What is the advantage of a Paused Squat over a Box Squat?
Cute video. I have a serious question though Alan. Where does pumpkin pie fit into an eating regimen? Pre or post work out?
When do you choose to use a belt on these variations? The bridge has all variations as beltless
Can u make a video of knee clicking, pop etc...
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
Any good supplements for OHP besides push press and seated OHP?
that's some classy thumbnail. :)
Do an Asgard video
Sir what you said in the end of video trained on?
Do a valgus video
If for a normal Squat set of 5 i am using 85% of 1RM,
what percentage would be good to use for a paused squat, for sets of 5 ??
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?
What can you say about the pause rep squat of The RESPECT THE DEPTH?
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 ?
When is the bench press and press do?
Was that a Danzig poster I saw in the background?
can someone tell me the name of the song during the intro?
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
and when you should train bench and ohp??
Someone tell me what that intro music is!
I get a Little bent over with my squats. Is a 100% vertical bar path the most optimal?
What if a upper/lower program
Alan, sounds like you train while listening to Tool a lot. I think they are one of the most epic bands to lift weights to, what are your thoughts?
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
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?