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Exercise guide
Pause Deadlift
A deadlift variation with a deliberate pause just below the knees to build strength off the floor.
What this exercise works
- Muscles
- erector spinae · gluteus maximus · hamstrings · quadriceps · trapezius
- Goals
- strength · power
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Set up for a conventional deadlift.
- Pull the bar off the floor and pause when it passes your knees.
- Hold for 2–3 seconds, then complete the lift.
- Lower under control.
- Repeat.
Technique cues and common mistakes
- The pause eliminates momentum and builds starting strength.
- Keep your back flat during the pause.