Pause Deadlift

A deadlift variation with a deliberate pause just above the knees, building strength and position through the upper half of the pull.

How to do it

1. Set up for a conventional deadlift.
2. Pull the bar off the floor and pause when it passes your knees.
3. Hold for 2–3 seconds, then complete the lift.
4. Lower under control.
5. Repeat.

Tips

• The pause removes momentum and builds strength and control from the knees to lockout.
• Keep your back flat during the pause.

Muscles

Primary: Erector spinae, Glutes (max), Hamstrings

Secondary: Quadriceps, Traps