Summary: Welcome back to another episode of The USA Weightlifting Podcast. This week we’re coming back with another one of our easily applied tips to help improve your lifts without having to add or change your program. Today’s tip is all about spending some time in your bottom position, in other words, pause squats! We’ll be getting into how to keep your torso upright in the bottom of your clean, as well as how pausing in your squats can help find your true bottom position in any of your squats. If you’ve enjoyed this episode please be sure to leave us a review!<br><br><br>Topics:<br><br>05:00 - Keeping your torso up the clean<br>12:05 - Developing a strong bottom position<br>15:03 - The overhead squat <br>24:10 - Foot position<br>33:22 - Tips for finding a deeper squat<br><br>Instruction:<br><br>Pause in your lowest position for at least 5 seconds on half the warm up reps for any back squats, overhead squats, or front squats you perform up to about 70%.<br>.<br>If you’re currently unable to hold with quality at that depth, then try elevating your heels for some of those reps and progressing down through sets, weeks, and/or months as part of the process in teaching your body a better overall position. Only 1-2 inches of your heel is to be on the elevated surface.<br>.<br>Sample Squat Warm Up Using Pauses & Elevation:<br>*Pause 5 sec in bottom of squat on 1st half of each set<br>6 at bar w/10lb plates<br>4 at 35% w/10lb plates<br>4 at 50% w/5lb plates<br>4 at 50% w/5lb plates<br>2 at 60% NO elevation<br>2 at 70% NO elevation
