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Home Training MP Legs Training Get Out of the Hole in Squats With Squat Pause Reps

Get Out of the Hole in Squats With Squat Pause Reps



Get Out of the Hole in Squats With Squat Pause Reps

 

Here is a very different leg exercise that you can incorporate with your squats to help you achieve your goals. This type of exercise will help you get "out of the hole", meaning you'll be able to blast through that sticking point at the bottom when you have difficulty getting the weight up with heavy weight. This will build up your core and actually build up your abs tremendously in addition to your legs, because of the emphasis it places on stabilizing the weight and the energy that's transferred into your midsection.


What you'll do is perform your normal squat routine. However, when you reach the midpoint level of a full range of motion, you're going to pause the motion and stabilize the weight using your legs and abs. Then, you're going to go downward to the full range of motion where you will pause the motion again for another 5 seconds. Your hamstrings should be touching your calves in order to know you've gone down far enough. Then you are going to rise up and pause halfway at the full range of motion again for another 5 seconds. Then you will rise up to the top. That is one rep. Complete the process. This will give your legs the ability to break through that plateau and "get out of the hole" which so many people have trouble with.

 

 

 

 

 

 

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