3 Tips to Master Paused Squats We Use At Our Glasgow Bootcamp
3 Tips to Master Paused Squats We Use At Our Glasgow Bootcamp
Paused squats are a staple exercise we love incorporating into our Glasgow Bootcamp at Learn To Lift Training. They’re fantastic for building strength in the bottom half of your squat—the toughest part of the movement.
Whether you’re new to squatting or a seasoned lifter, mastering paused squats using the tips we use at our bootcamp in Glasgow can take your performance to the next level.
This squat variation is more challenging than the standard version, with most people lifting 5 to 20 kg less due to the pause. But when done right, paused squats offer incredible benefits, boosting your regular full-speed squats and setting you up for new personal bests (PBs).
Here are three expert tips from our
Glasgow Bootcamp to help you nail paused squats and maximise your gains.
1. Stay Tight at the Bottom of Each Rep
At our bootcamp in Glasgow, we emphasize staying tight at the bottom of your paused squats. Start by bracing your core and holding your breath at the top before descending. Maintain that tension and hold your breath while pausing at the bottom. This technique keeps your body in a strong, safe position, making it easier to power back up once the pause is over.
Proper bracing can be the difference between a clean, controlled rep and a shaky one. While some advocate exhaling slightly and rebreathing during long pauses, we generally stick to holding the breath for standard paused squats at our Glasgow Bootcamp—it’s the most effective approach for most lifters.
2. Come to a Complete Stop Before Counting the Pause
A common mistake we see at our bootcamp in Glasgow is lifters slowing down near the bottom but never fully stopping before counting their pause. To get the full benefit of paused squats, come to a dead stop before you start counting. This eliminates the stretch reflex—where your muscles store energy as they stretch during the descent—forcing your body to work harder from a static position.
We encourage squatting below parallel (hip crease below the knee) at our Glasgow Bootcamp, as it’s a great standard for range of motion. Struggling with depth? Check out our article, 3 Things You Can Do To Improve Your Squat, for hip and ankle mobility tips to enhance your paused squats.
3. Pause for a Quick 2-Count
Time can feel like it drags at the bottom of a paused squat, tempting you to rush the pause. At our bootcamp in Glasgow, we recommend a quick 2-count in your head before standing back up. This standardises your pauses, making progress easier to track. For example, pausing for 2 seconds with 80 kg versus just 1 second with 85 kg skews your strength gains and you aren't comparing like for like.
A 2-count strikes the perfect balance—long enough to challenge your muscles, but short enough to keep the movement efficient. It’s a technique we’ve perfected at our Glasgow Bootcamp to ensure you get the most out of every rep.
Bonus Tip: Avoid the Extra Dip
After the pause, some lifters dip lower before standing up, using the stretch reflex to “rebound” out of the hole. At our bootcamp in Glasgow, we coach you to drive straight up after the pause instead. Skipping the dip makes the lift tougher, but it builds greater strength and translates better to regular squats.
Putting It All Together
Mastering paused squats with the approach we use at our Glasgow Bootcamp is simple: stop fully at the bottom, stay tight, and pause for a 2-count. Pair this with solid squat fundamentals (check out our article, The Anatomy of a Good Squat), and you’ll see serious improvements in your strength and technique.
Join Our Glasgow Bootcamp for Expert Coaching
Ready to perfect your paused squats with hands-on guidance? Our bootcamp in Glasgow offers expert coaching to help you nail this exercise and more.
At Learn To Lift, we’re here to help you squat stronger and smarter. Take a look at
our Bootcamp Glasgow page and
drop us a message to sign up today!
