Barbell Squat 2 sec Hold
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Synergistenmuskeln
- Adductor Magnus, Soleus
- Equipment
- Barbell
- Körperregion
- Thighs
- Typ
- Strength
The barbell squat 2 sec hold is a paused back squat that primarily builds the glutes (gluteus maximus) and quads, with the adductor magnus and soleus assisting. By pausing two seconds at the bottom you remove the stretch reflex, forcing strict out-of-the-hole strength and tight bracing through the deepest part of the lift.
Barbell Squat 2 sec Hold: So führst du sie aus
- 1Set the bar in a rack at upper-chest height and position the safety pins just below your bottom squat depth.
- 2Step under the bar and place it across your upper traps, gripping just outside shoulder-width with your elbows pulled down and chest up.
- 3Unrack the bar, step back into a stance roughly shoulder-width with your toes turned slightly out.
- 4Take a big breath into your belly, brace your core hard, and squat down by sitting your hips back and bending your knees.
- 5Descend under control until your thighs are at least parallel, keeping your weight over your mid-foot and knees tracking over your toes.
- 6Hold the bottom position for a full two seconds, staying tight and maintaining tension without bouncing or relaxing.
- 7Drive through your whole foot to stand back up explosively, extending your hips and knees together until you lock out.
- 8Re-breathe and brace before each rep, then re-rack the bar safely when the set is finished.
Technik-Tipps
- Count the two-second pause deliberately and resist the urge to rush it — the hold only works if you stay motionless and tight.
- Keep your core braced and your back flat for the entire pause; do not let your chest cave or hips shoot up out of the hole.
- Use noticeably lighter weight than your regular squat, since the pause removes the rebound and exposes weak points.
- Drive your knees out against the floor during the hold to keep tension in the glutes and quads.
- Set the rack safety pins at the bottom and use a spotter when training heavy paused reps.
Häufige Fehler
- Bouncing out of the bottom instead of holding still, which reintroduces the stretch reflex and defeats the purpose of the pause.
- Relaxing or losing the brace during the hold, which collapses the back position and risks injury under load.
- Letting the hips rise faster than the chest on the drive up, turning the squat into a good-morning and overloading the lower back.
- Cutting the pause short to under two seconds, so the rep no longer builds the bottom-position strength you are training.
- Letting the knees cave inward as you stand, which wastes glute tension and stresses the knees.
Häufig gestellte Fragen
What muscles does the barbell squat 2 sec hold work?
It primarily targets the gluteus maximus and quadriceps, with the adductor magnus and soleus working as synergists to stabilize and extend the hips, knees, and ankles.
Why pause at the bottom of the squat?
The two-second hold eliminates the stretch reflex (the natural bounce) at the bottom, so you build genuine out-of-the-hole strength and learn to stay braced and tight in the hardest position.
How much weight should I use for paused squats?
Use less than your normal back squat — often around 80% or lighter — because the pause removes the rebound and makes each rep harder out of the bottom.
How wide should my stance be?
About shoulder-width with your toes turned slightly out is a solid default. Adjust the width to whatever lets you hit at least parallel depth while keeping your heels down and knees tracking over your toes.
Is the paused squat good for beginners?
Yes — paused squats teach control and bracing and are great for ingraining good depth and position. Start light, set the rack safety pins, and use a spotter as you add weight.
