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Pause Squats with Knee Wraps


Yeah I just started doing pin squats to parallel last meet prep and worked my way up from like 315-325 3x3 to 385 2x2

Just threw them back in and did 2x3 365 last week and up to 380 this week.

I think they really taught me to stay tight because I got stuck under 325 not too long ago (like October I think)

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I would just like to know where you got this idea lol

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This guy is the only dude I seen do pause squats with wraps on


If you do them starting at the bottom they aren’t an overload at all, my top set in wraps this week was 555 and I did dead squats for a few singles with 395

I never said bottom-up only, you start at the bottom and after you lift it you go back down to the pins, step aside, and rest for a moment.

All I know is that when I start doing them it keeps me from letting my hips rise too fast when I squat in wraps. It could be because I’m getting stronger in the right places.


Which is why I was replying to Soul and not you :wink: when comparing top down to bottom up down there’s a huge difference and Im sorry I should of expanded further.

Lots of people say bottom up is better because it’s eccentric less, except that only counts for the first rep.

As for the hips rising, you’re not wrong and I don’t think I am either. It’s one of those things where yes you get better and some things get better but it’s because you have no choice but to not get better ( if that makes sense )

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That’s why it’s better to do singles. If you are doing multiple reps then there isn’t really much point in starting the set from the bottom, unless you just want the first rep to be extra hard.

Yeah, that’s pretty much what it is. You quickly figure out that it isn’t a good idea. Also it seems to me like it makes your glutes work extra hard.

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I gotta try them at the bottom. My coach told me if I failed a pin squat, I’d have to squat it off the pins. Was harder than I thought, and couldn’t do it back when I loaded 315/325




I do them especially the first few weeks of a meet prep if nothing else it really helps me dive back into good wrapped squatting mechanics.


I’m new to wraps and my first meet is gonna be in wraps in a couple of months. Right now I’m trying to get that wrapped squat technique going. There’s a bit on my log but so far things I’m working on are:

Getting deep and loading up and “staying” in the wraps if you know what I mean. Also I’m working synchronising my drive out of the bottom with my muscles with the rebound from the wraps from the stored up elastic energy. Right now it feels like there’s a disconnect


So take it for what it is worth but of you pay attention most men squatting like you do dont get much out of wraps compared to the more traditional wider stance sit back squat. When I was wearing Oly shoes and letting my knees travel further I never got the same pop from the wraps I did until I went back to flats and sitting back. Its the same reason if you look Kevin Oak, Amit Sapir and somilar styles of squatting never get that huge carry over that many of the other guys in their weight classes are getting with a more hip dominate squat like Andrew Herbert and Sam Byrd and the such.


I don’t recommend pausing in wraps. Use sleeves or naked knee.


That’s interesting, a guy named Paul Oneid who writes articles on Brian Carroll’s site Power Rack Strength has an article saying the exact opposite, that lifters with a more quad-dominant style in heeled shoes with a good amount of forward knee travel will get the most out of their wraps. I don’t know who is right or wrong, it’s just interesting to see two complete opposite opinions like this from two credible people. And both of you have a 800lb squat in wraps…

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Never thought of it that way.

Just thought that wraps give you a bit of a boost through my sticking point so I end up squatting more than without.

Maybe after this meet I could experiment a smidge. Funnily enough I feel im moving better with a slightly wider stance in wraps than without so far. So maybe you’re onto something there.

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I dont know him but you can look all the top all time world record holders and in wraps they are almost all sit back squatters even if in heels. But im just going kff what I see what I have personally experienced.

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Your sticking pint is mid way from I see in your squats. The wrap when you get truely stop actually carrying over that high so at lighter reps you can keeo the speed flying from the wrap but the you put another 10% on and all of a sudden it is like you hit a wall. Where as squatting fairly wide and sitting back in sleeves our sticking point is usually right out of the hole like almost immediately right out. So when I wear wraps the wraps literally slingshot me not only to but straight through my sticking point and then by the time the wrap lets up all I have to do is just barely wedge my hips through and im locked. Hell I half squat 1003 lol so if I can get the wraps to throw me up just a little 700-800 is cake.

This is why my best sleeved squat is a grinded 650 and my best wrap squat is smooth 815.

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Where did you do a pause squat? Slide 2?

When I hear pause squat I’m thinking 2-5s. If it’s just a slight break in the concentric and eccentric then it’s perfectly fine ( and largely how I squat regardless of wrap/no wrap/box/gear/etc ).


If you cant see the difference between 1 and 2 then I cant help you. A pause is a pause. And why would you pause on every squat you do? Hit the hole and get the hell out of there as fast as possible.


A pause isn’t a pause.

You’ve been to meets before, you’ve seen fast press commands. There is a huge difference between pausing at the chest for 3seconds and a half second pause.

I don’t pause. I break the concentric and eccentric with about a half second. It’s just how I’ve always squatted an nothing has ever gotten me to a piston style squat except maybe cutting depth high.

If you get results from paused wraps squats that’s great, keep doing that, I’m still going to go out there and say most people shouldn’t bother with them.


And a 3 second pause is stupid as fuck especially if we are talking at a meet hell even a full second pause is stupid. But none the less im still going to say I disagree. They can be useful. For every one maybe not. But they have a place occasionally as said I dont use them as strength tool as much as the first few weeks back in wraps they help me find my groove. Also I went through your IG just out of curiosity and I dont see any pause even half a second. You squat down and come back up. You have pretty slow reversal but I wouldn’t call not being explosive a pause.

Lastly I didn’t come here to argue. I saw a question that I feel I have pretty good experience with so I gave my answer. It seems to disagree with yours which is fine. OP can read what is said and figure out who said it and decide from there not gonna lose sleep either way.