Why do we use tempo squats and pause squats in training?

Squats where the lifter deliberately controls the speed of each phase (eccentric/down, bottom pause, concentric/up).

Benefits:

Improved control and technique: Slowing down helps reinforce proper movement patterns.
Increased time under tension (TUT): More muscle engagement = more hypertrophy (muscle growth).
Builds strength through sticking points: Controlled descent reveals and strengthens weak links.
Better mind-muscle connection: You’re more aware of your positioning and muscular engagement.
Reinforces bracing: Holding tension over time strengthens your core and trunk stability.

Common prescription: 3–5 seconds down, 1–2 second pause, normal or slow up.

Squats where the lifter pauses for 1–3+ seconds at the bottom (or another position).

Benefits:

Eliminates the bounce: Forces you to build strength without relying on stretch reflex.
Strengthens the bottom position: Ideal for lifters who struggle coming out of the hole.
Improves stability and confidence: Holding in the deepest part of the squat increases positional awareness and control.
Teaches patience under the bar: Builds mental and physical toughness.
Enhances explosiveness: Coming out of a pause helps build power from a dead stop.

Using both in a training cycle builds a well-rounded squat:

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