How to Do Barbell Squat With 2 Sec Hold

Barbell Squat With 2 Sec Hold is a quads exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Squat With 2 Sec Hold

  1. 01Position a barbell across your upper traps and stand with feet shoulder-width apart.
  2. 02Descend by hinging at the hips and bending the knees until thighs are parallel to the floor.
  3. 03Pause for two full seconds in the bottom position while maintaining a flat back.
  4. 04Drive through your mid-foot to return to a standing position explosively.
  5. 05Exhale at the top of the movement and reset your core for the next rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Squat With 2 Sec Hold

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain maximum tension in the glutes and core during the hold to prevent pelvic tilt.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Squat With 2 Sec Hold questions

What muscles does Barbell Squat With 2 Sec Hold work?

Barbell Squat With 2 Sec Hold is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Barbell Squat With 2 Sec Hold correctly?

Position a barbell across your upper traps and stand with feet shoulder-width apart. Descend by hinging at the hips and bending the knees until thighs are parallel to the floor. Pause for two full seconds in the bottom position while maintaining a flat back. Drive through your mid-foot to return to a standing position explosively. Exhale at the top of the movement and reset your core for the next rep.

What is the A90 coach tip for Barbell Squat With 2 Sec Hold?

Maintain maximum tension in the glutes and core during the hold to prevent pelvic tilt.

Is Barbell Squat With 2 Sec Hold suitable for beginners?

Barbell Squat With 2 Sec Hold is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Squat With 2 Sec Hold?

Barbell Squat With 2 Sec Hold uses barbell.

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