Exercise / 112Animation available
Strength / Barbell
Pause Deadlift
A deadlift variation with a deliberate pause just below the knees to build strength off the floor.
Equipment
Barbell
Experience
advanced
Movement
compound
Instructions
- 01
Set up for a conventional deadlift.
- 02
Pull the bar off the floor and pause when it passes your knees.
- 03
Hold for 2–3 seconds, then complete the lift.
- 04
Lower under control.
- 05
Repeat.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
