Inserting strategic pauses when lifting weights is an excellent way to break inertia and increase muscular involvement. Pausing in the bottom position of a lift helps dissipate the stretch-shortening cycle, reducing elastic rebound from tendons and forcing the muscles to do more of the work.

If you rest the bar for a solid two seconds on the supports of a power rack, it not only boosts strength development in that specific range but also ensures consistent depth on every rep. Once you return to traditional training without the pause, you should notice a clear improvement in strength.

Here are two great exercises to apply this method—one for the lower body, one for the upper body:

Seated Safety-Bar Good Morning

If you’re looking for an exercise that hammers the inner thighs, hamstrings, and lower back, this is it. Focus on technique over load. Lower the bar under control with a flat back, gently rest it on the rack supports for two seconds, then rise smoothly while maintaining tension throughout.

Z Press in Power Rack

This one will humble you! By removing the lower body from the equation, the Z press demands serious core strength and shoulder stability. It looks simple—but it’s not.

To make the most of it, rest the bar on the supports for two seconds between reps. No bouncing out of the bottom. This variation teaches you how to properly brace for overhead pressing. When you return to the standing version, you’ll notice a big difference.

The Z press is named after legendary strongman Zydrunas Savickas, known for pressing 500 pounds overhead. It’s a staple in his training and should be in yours too. Give it a try!