Strength Training · Olympic Weightlifting
Paused High-Bar Back Squat
The paused high-bar back squat is a squat with the bar high on your upper back and a motionless pause at the bottom. It trains leg strength and control when standing up from a deep squat.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Grip the bar evenly with your hands just outside your shoulders.
- Position the bar across your upper traps, below the base of your neck.
- Stand up to lift the bar clear of the hooks.
- Step back into a roughly shoulder-width stance with your toes turned slightly outward.
- Lower your hips between your knees until your thighs are about parallel to the floor, or slightly below.
- Pause motionless at the bottom for two seconds.
- Push against the floor to return to standing.
- Return the bar to both rack hooks after your final repetition.
Form cues
- Breathe in and brace before descending.
- Keep pressure across your whole foot.
- Drive shoulders up with your hips.
Common mistakes
- Relaxing during the pauseKeep your legs, trunk, and upper back tense throughout the bottom position.
- Knees collapsing inwardGuide your knees in the same direction as your toes throughout the repetition.
- Forcing extra depthStop your descent before your lower back rounds or your pelvis noticeably tucks under.
Safety
The pause removes the rebound that helps you stand, so an overly heavy load can leave you stuck under the bar. Losing trunk control under load can strain your back.
- Set the rack safeties just below the bar's lowest position, checking their height with an empty bar.
- Start lighter than your regular high-bar squat weight.
- Secure the plates with collars before lifting.
- End the set when you can no longer maintain a controlled pause or steady ascent.
If you have back, knee, or hip pain, or cannot hold the bar comfortably because of shoulder limitations, choose a pain-free alternative and seek guidance from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Bumper Plate
- Knee Sleeves (optional)
- Lifting Belt (optional)
- Olympic Weightlifting Barbell
- Power Rack
- Rack Safety Supports
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3
- Target
- 4–6 reps
- Rest
- 3 min
Choose a weight that leaves about two good repetitions in reserve.