2018 World’s Strongest Man (WSM) Hafþór Björnsson’s coach, Sebastian Oreb, recently talked about a game-changing movement in his strength training journey: pause squats. This came in the midst of Oreb shifting from chasing heavy back squat numbers to improving his deadlifts.
The Case for Pause Squats
Oreb said that pause squats “are a great stimulus, but force the use of lighter weights (10-20% lighter), and are equally hard.” The rationale is reduced spine loading, faster recovery for deadlift sessions, and improved squat depth. Sitting in the hole (i.e., the bottom of the squat) may also help strengthen weaker joint angles. (1)
Pause squats promote better rep control and time under tension, which is considered a growth factor. (2)
Sebastian Oreb’s 4 Squat Tricks
- Barrower grip provides better trunk stability
- Longer rests optimize strength performance
- Squat with even tempo
- Prioritize opposing muscles for accessories
Oreb warms up with leg presses and empty bar squats before increasing the weight in 20-kilogram increments for single-rep sets. This prepares the legs while minimizing fatigue — inter-set rest times scale with load increases, up to eight minutes between sets.
If you feel ready in four minutes but the program says six, wait for six. Time it…even if you feel ready.
—Sebastian Oreb
Watch the clock to avoid miscalculations and failed reps.
Tension, Tempo, and Bracing
What’s the optimal squatting speed and rhythm? Oreb compared squat tempo to a bouncing basketball:
If it’s controlled down and comes up like a flat basketball, that means you cannot stay tight under load.
—Sebastian Oreb
Oreb elaborated on bracing under the bar:
- Upper body: Pull shoulders back and down to engage the mid-back for stability.
Don’t shrug to create a shelf… increase the distance between the ears and shoulders.
—Sebastian Oreb
- Lower body: Screw the feet into the ground to open the hips for squat depth and power. Keep knees aligned with toes.
- Core: “Push into the belt. Ribs down, pelvis neutral,” Oreb cued, “If you’re arching your back when you’re trying to brace, you’re not contracting the abs.”
Proper bracing and lifting belts increase intra-abdominal pressure and spinal stiffness. (3)
Squat Programming & Accessory Philosophy
Oreb performed three sets of triples with 240 kg without maxing out. “I’m stimulating strength improvements without going to my absolute limits.”
After pause squats, Oreb biases the neglected quads with leg presses and extensions, since low-bar squats are hip dominant. His feet are low and hip-width for leg presses. Oreb prefers high-rep (15 to 20 rep) leg presses for hypertrophy due to their low technicality compared to squats. “High reps don’t suit [leg presses],” Oreb said.
Oreb supersets reclined leg extensions with lying hamstring curls to hit thigh muscles that cross the knee.
References
- Orishimo KF, McHugh MP. Effect of an eccentrically biased hamstring strengthening home program on knee flexor strength and the length-tension relationship. J Strength Cond Res. 2015 Mar;29(3):772-8. doi: 10.1519/JSC.0000000000000666. PMID: 25226327.
- Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
- https://www.researchgate.net/publication/11645523_The_Effects_of_a_Weight_Belt_on_Trunk_and_Leg_Muscle_Activity_and_Joint_Kinematics_During_the_Squat_Exercise
Featured image: @australianstrengthcoach on Instagram
