Challenge: How long can you hold a wall squat for?
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Isometric Back Squat Holds: Build Strength Where You’re Weakest Why do it? 👉 Isometrics build positional strength right at your sticking point — just above the bottom of your squat. 👉 The goal is to eventually hold 100–110% of your 1RM for up to 10 seconds. 🔧 Set-Up: Adjust the safety pins to 2–3” above your most usable bottom position—where you can maintain tension and apply force. 📈 Programming Recommendation: Start with 1 set of 5–10 second holds at around 70%, and build toward heavier pe
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