Strength Mob Workouts

Pause squats for the win

Hey, hey, hey all you garage gym folks, I’ve got another Strength Mob workout for your at-home fitness pleasure. This session has some pause squats programmed into the circuit, as a variation on your basic barbell back squat. Instead of dropping down and raising back up with the same pacing, try to lower over a period of 3 to 5 seconds, pause for a double count at the bottom, and then explode upward as fast as possible. Adding the pause eliminates the elastic rebound at the bottom of the squat. It makes the lift more challenging, thus plan to go a little lighter on these back squats than you normally would.

You’ll see that the rest of the workout is straight forward, with some fun handstand wall walks, and one of my favorite single leg lifts. If you’re someone who likes trail running, winter mountain sports, and other adrenaline-fueled activities, single leg drills MUST have a place in your training. Balance, stability and coordination are paramount for outdoor athletes, so don’t skip these single leg deadlift to overhead raises. They might be awkward, but man, are they AWESOME. Go kick some butt.

Home exercise workout illustrations

If any of these skills feel out of your league, try swapping them with these alternatives:

  • Handstand wall walks = substitute with pike push-ups or jackknife push-ups
  • V-ups = stop half way and do a simple tuck-up (pull your knees-to-chest)
  • Spiderman push-up = basic push-up, eccentric push-up, or chest-elevated box push-up

How I did it:

  • 125 lb barbell back squats
  • 40 lb kettlebell for single leg deadlift to overhead raise

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