Barbell Pause Deadlift
The pause increases time under tension and strengthens the weakest part of the deadlift just below the knees without compromising technique.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand over the bar with your feet hip-width apart and the bar positioned over the middle of your feet.
- 02
Grip the bar with a shoulder-width grip, hinge at the hips, brace your core, keep your back neutral, and pull your shoulder blades lightly back and down.
- 03
Lift the bar off the floor and pause just below your knees for 1–2 seconds, keeping the bar close to your shins and thighs without changing your position.
- 04
Drive your feet into the floor and fully extend your hips, squeeze your glutes hard, and keep the bar close to your body under control.
- 05
Lower the bar back to the floor under control by hinging at the hips, maintaining core tension, and repeat.
How to get started at the gym
§ 03 · SisuLiftBarbell Pause Deadlift is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsMaintain your breath and core brace during the pause. Do not let your hips rise or your back round. Use a lighter load than in a regular deadlift, and keep the bar as close to your body as possible throughout the movement.
The pause increases time under tension and strengthens the weakest part of the deadlift just below the knees without compromising technique.
More exercises: Back
§ 05 · Same muscles
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