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There are tons of different exercise variations out there being touted as a fix to this weak point or the best exercise to improve such and such. Here is a simple guide to help you understand how to do some of these more important variations, why you would perform them and when they’re best to include in your training.
Pause Above Parallel Squat
-Descend with the same speed you would in a normal squat
-Explode up to the point of the pause and come to a full, hard stop at just below (.5-1”) your normal sticking point
-Accelerate from the pause through the completion of the lift
Why To Do It
-Overcome a sticking point just above parallel
When To Do It
-Hypertrophy. This is good option because of the longer time under tension but you’ll likely want to use slightly lower reps than you would with an unpaused squat, ie. sets of 8 instead of 10.
-Strength. This is a good time to use it as a primary exercise to address a weak point out of the hole.
-Peaking. Use Pause Above Parallel Squats during peaking as a secondary movement to complement your competition squats.
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