The longer pause doesn’t help as much if you are not actively using your glutes/quads to push up when you are at the bottom position. You don’t want your hips to come up first.
1 Like
For powerlifting, I’d just warm up with the bar.
For general mobility you can try DeFranco’s Agile 8 (or any variation of it to fit your physiological needs) on the daily. Personally, I’d do it in the AM & PM and not as a preworkout routine.
3 Likes