A barbell deadlift performed with a brief pause partway through the upward phase to reduce momentum and increase time under tension. It primarily works the glutes, erector spinae, and quadriceps.
How to do the Pause Deadlift (Barbell)#
- Stand with the bar over mid-foot, feet about hip-width, hinge at the hips and grip the bar firmly.
- Brace your core, pull your shoulder blades down, and set a neutral spine and elevated chest.
- Drive through your feet and extend hips and knees together, keeping the bar close to your legs.
- Hold the bar motionless for a short, controlled pause partway through the ascent.
- Finish by standing tall to full hip extension, then lower the bar back to the floor with control.
Muscles worked#
- Primary: Glutes, Hamstrings, Lower back
- Secondary: Quads, Adductors, Traps, Forearms, Upper back
Common mistakes#
- Letting the lower back round during the lift.
- Bouncing out of the pause instead of holding still.
- Allowing the bar to drift away from the legs.
- Failing to brace the core before lifting.
