The Power of the Pause: Using Paused Reps to Build Strength and Technique

In powerlifting, strength isn't just about moving weight; it's about controlling it. One of the most effective methods for building this control, smashing through sticking points, and reinforcing perfect technique is the paused repetition. By intentionally stopping the movement at the most challenging point, you eliminate momentum and force your muscles to work harder, building raw strength and stability. This guide will explain why and how to incorporate paused squats, paused bench presses, and paused deadlifts into your training.

Why You Should Be Using Paused Lifts

The strategic pause is more than just making a lift harder. It provides unique benefits:

• Annihilates Sticking Points: By forcing you to generate force from a dead stop in your weakest position (e.g., at the bottom of a squat or just off the chest in a bench press), you build specific strength where you need it most.

• Improves Bar Path and Technique: Pausing forces you to maintain tightness and a proper position. Any technical deviation will be immediately obvious and difficult to maintain, providing instant feedback.

• Increases Time Under Tension (TUT): Holding a heavy weight for a longer duration increases the metabolic stress on the muscle, which can be a powerful stimulus for hypertrophy (muscle growth).

• Builds Confidence: Successfully controlling and pressing a weight after a pause builds immense confidence in your ability to handle heavy loads through a full range of motion.

How to Perform and Program Paused Lifts

The Paused Squat

• How to Perform: Execute a normal squat, but once you hit depth, hold the bottom position for a count of 2-3 seconds. Stay completely tight—do not relax or bounce. After the pause, drive up explosively.

• Focus: This is exceptional for building strength out of "the hole." It teaches you to stay tight and maintain your torso position under maximal tension.

• Programming: Use it as a primary squat variation for a training block, typically working up to heavy sets of 1-5 reps.

The Paused Bench Press

• How to Perform: Lower the bar to your chest, pause for a 2-5 second count while keeping it motionless, and then press explosively. This is different from the competition pause, which is only until the bar is still. A longer training pause builds more strength.

• Focus: The paused bench press is a staple for a reason. It builds strength directly off the chest and reinforces the tightness required for a competition-legal press. As outlined by experts at Juggernaut Training Systems, it's a key builder for raw pressing power.

• Programming: Can be your main bench movement or a secondary movement after your competition-style bench press, often for sets of 3-8 reps.

The Paused Deadlift

• How to Perform: Initiate your deadlift, but pause for a 2-3 second count when the bar is just 1-2 inches off the floor. Your back angle must remain locked in and neutral. After the pause, continue the pull to lockout.

• Focus: This variation is brutal for building starting strength and teaching you to maintain position off the floor. It punishes any tendency to jerk the bar or let your hips shoot up too early.

• Programming: Due to its difficulty, this is best used as a secondary deadlift accessory. Keep the reps low (1-3 per set) and the quality high.

General Considerations for Paused Lifts

• Reduce the Weight: You will not be able to use your normal 1RM percentages. Start by reducing the weight by 10-20% from your normal working sets and adjust based on feel. The goal is a controlled pause, not a grinder.

• Use RPE: Because the difficulty can vary, using RPE (Rate of Perceived Exertion) is an excellent way to program paused lifts.

• Be Intentional: A lazy pause is useless. Stay actively engaged and tight throughout the entire duration of the pause.

Paused lifts are a potent tool for any powerlifter looking to improve technique, build strength in weak positions, and break through plateaus. They demand patience and control, forcing an honest assessment of your strength. By intelligently adding paused variations of the squat, bench press, and deadlift to your program, you'll build the foundational strength and control needed to move bigger weights with confidence.

What is your favorite paused lift variation? Let us know in the comments!