Pause Deadlift
Builds strength off the floor by eliminating momentum
BackAdvancedStrengthHinge
At a glance
| Muscles worked | Primary: Hamstrings and glutes |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 6-8 reps |
| Estimated calories burned | ~70 kcal |
How to do it
- Step 1: Setup like conventional deadlift
- Step 2: Lift bar just off floor
- Step 3: Pause for 2-3 seconds
- Step 4: Drive hips forward to lockout
- Step 5: Lower controlled
Equipment
- Barbell optional
Coaching tips
Benefits
Builds strength off the floor by eliminating momentum
Common mistakes
Rushing out of the pause
Make it harder
Longer pause or heavier weight
Make it easier
Shorter pause
Breathing
Hold breath at pause, exhale up
Build a workout with this exercise
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Intermediate · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.