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Pause Deadlifts

Learn how to properly perform the Pause Deadlifts with this complete demonstration video.

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What is the Pause Deadlifts?

The pause deadlift is a versatile strength training exercise that primarily targets the back, legs, and glutes. This weightlifting movement is especially useful for improving strength and technique, particularly during the pull phase. Suitable for both beginners and advanced athletes, this exercise promotes excellent muscular coordination and better lumbar stability.

How to properly perform the Pause Deadlifts

  1. Stand with your feet hip-width apart and place a barbell in front of you.
  2. Bend at the hips and knees to grip the barbell with an overhand or mixed grip.
  3. Keep your back straight and chest lifted as you lift the barbell off the ground, driving through your heels.
  4. Once the barbell reaches knee height, pause for a few seconds while maintaining tension in your muscles.
  5. Lower the barbell back to the ground in a controlled manner.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • Strongman
  • Powerlifting
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Back:

Foam Roller on Latissimus DorsiPull Ups (Neutral Grip)Hip Crossovers

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