Strength Training · Olympic Weightlifting
Paused Overhead Squat
The paused overhead squat is a barbell squat with a motionless hold at the bottom. It trains leg strength and your ability to keep a load stable overhead.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Unrack the bar across your upper back with a wide overhand grip.
- Step back clear of the rack.
- Drive the bar overhead to straight arms using a shallow leg dip.
- Set your feet about shoulder-width apart with toes slightly outward.
- Lower into your deepest controlled squat with the bar above the middle of your feet.
- Hold the bottom position motionless for 2–3 seconds.
- Stand fully upright with the bar steady overhead.
Form cues
- Press tall through the bar
- Knees follow your toes
- Inhale and brace before lowering
Common mistakes
- Heels liftingReduce your squat depth to keep your whole foot planted throughout the rep.
- Excessive lower-back archKeep your ribs over your pelvis rather than leaning backward to support the bar.
- Bouncing out of the pauseRise directly from the hold without dipping lower to gain momentum.
Safety
Losing control of the overhead bar can cause a fall or a dropped-bar injury. Fatigue during the pause can also increase strain on your shoulders, wrists, or lower back.
- Practice with a dowel or light training bar before adding weight.
- Use a clear lifting area with room to release the bar away from you; learn this exit before loading heavily.
- Choose a load you can return under control to your upper back for reracking.
- End the set if your elbows bend or the bar begins to sway.
If overhead positioning or a deep squat causes shoulder, wrist, back, or knee pain, use a pain-free regression and get advice from a physiotherapist before loading.
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
- 3–4
- Target
- 3–5 reps
- Rest
- 3 min
Use less weight than for your regular overhead squat so every pause remains controlled.