How effective are pause squats?

[vtec96]

I have been taking the advise from previous posts, and trying to change my routine a bit......I am now doing about 5 sets of full-squats, then doing 2 sets of pause squats 2-3 sec pause at parrallel! (sets of 5-8)

My question is: Would this help my strength at the bottom part of my squat? It seems to be working ok, but its only been 2 weeks ...

 

[ZZuluZ]

That's what box squats are all about.

When you don't pause you're relying greatly on something known as elastic energy. This lasts as long as 4 seconds at the bottom. By pausing you are making your muscles work a LOT harder and this will improve your lift.

It's the difference between bouncing the bar and not bouncing it.

-Zulu

 

[vtec96]

ZZuluZ....

Ok, I've done Westside a while back so I know a little about box squats, but still not exactly sure of what your saying... your saying that by pausing (sitting) on the box, this will use elastic energy to improve my lifts? Wouldnt pausing at the bottom, with the weight on my back use elastic energy and help strengthen the muscles that work at the bottom (hips, glutes, hams)? well, im off for another w/o for now .....

Im REALLY thinking about going W/S as soon as I can get a Gym that I can use equip at (bands, Chains, boxes, power rack)

 

[ZZuluZ]

Perhaps I didn't explain properly.

By bouncing (ie; not pausing) you are using elastic energy. By pausing you are NOT using it and insteads relying on your muscles to carry more of the load thus strengthening them.

-Zulu

 

[Cubanito17]

I think what he's trying to say is by doing your pause squats you'll strengthen up those muscles(glutes,hams,etc) but you won't be using elastic energy which normally takes some load off when you squat. RIGHT, ZZuluZ??????

 

[ZZuluZ]

Righto.

-Zulu