Seriously… Was That a Pause??

I’m a firm believer in using isometric muscle contractions to develop strength in specific

portions of the pull and squat. Years ago, functional isometric contraction was a “hot” training method, touted as the latest secret to success. The idea was simple: train isometrically, and your lifts would skyrocket.

Of course, isometric training has its place, but not as an exclusive method. The real value comes from understanding how it works and incorporating it strategically into an overall training plan.

I use pauses frequently when programming for my weightlifters and other athletes. They’re an excellent way to build strength in key positions, as well as develop the starting strength needed to get the bar moving again after a stop.

Some of my favorite positions to incorporate pauses and maintain isometric tension include:

Pulls and lifts:

• pause at the knees

• pause about 1 inch off the floor

  
  

Squats:

• pause in the bottom position

• “5-stop” squats (pausing at five different points during the eccentric phase, this is brutal, but extremely effective for building strength)

  
  

So, how long should each pause be? I typically prescribe a true 3-second pause. The exception is 5-stop squats, where a 1-second pause at each position is sufficient.

One key point: the coach should handle the counting. If athletes count on their own, that “3 seconds” often turns into something much shorter than prescribed. And that defeats the purpose.

The benefit of an isometric hold only comes when the bar actually stops long enough to produce the desired training effect.

If I watch a video of a lifter and see a slight hesitation at the knees—and I find myself asking,

“Was that a pause?”—then chances are, it wasn’t long enough.