Front Squat with Pause

Overview

Performing Front Squats with a pause in the lowest position is an exercise for developing postural control and stability, and prepares athletes for heavy Cleans.

Key Coaching Points

1. Start with feet slightly wider than hip width.
2. Inhale and inflate chest before any downward movement and take a new breath at the end of each rep.
3. Athletes should work to keep maximum tension of muscles in the back to avoid any deformation of spinal shape.
4. Descend into a full Front Squat with control and pause at the bottom momentarily (a count of 3).
5. Ensure hip abductors are working strongly to pull knees outwards to avoid any knee valgus.
6. Keep elbows high at all times.