Pause Rep
A repetition with a deliberate pause at the most challenging position.
Updated
Pause reps eliminate momentum and stretch reflex by holding the weight at a specific point (usually the bottom or mid-point) for 1-3 seconds. This increases difficulty, improves strength through sticking points, and reinforces proper positioning. Pause reps are common in powerlifting training for bench press, squat, and deadlift.
Examples
- 2-second pause at chest on bench press
- Pause squats in the hole
- Paused deadlifts just below the knee
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Backward Medicine Ball Throw
Plyometrics · Medicine Ball
Balance Board
Strength · Other
Band Assisted Pull-Up
Strength · Other
Band Good Morning
Powerlifting · Bands
Band Good Morning (Pull Through)
Powerlifting · Bands
Barbell Ab Rollout
Strength · Barbell
Barbell Ab Rollout - On Knees
Strength · Barbell
Barbell Bench Press - Medium Grip
Strength · Barbell
Common questions
What is Pause Rep?
A repetition with a deliberate pause at the most challenging position. Pause reps eliminate momentum and stretch reflex by holding the weight at a specific point (usually the bottom or mid-point) for 1-3 seconds.
What exercises train the Pause Rep?
Good options include Backward Medicine Ball Throw, Balance Board, Band Assisted Pull-Up, Band Good Morning, Band Good Morning (Pull Through). Each links to a step-by-step guide with demonstration images.
What are examples of Pause Rep?
2-second pause at chest on bench press; Pause squats in the hole; Paused deadlifts just below the knee.
Put it into practice
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