Pause Deadlift

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Set your feet hip-width apart, pull your hips down, and flatten your back while gripping the bar.
• Pull the slack out of the bar, engage your lats, and push the floor away to start the pull.
• Pause the bar for one to two seconds just below or at the knees, maintaining a rigid spine.
• Drive your hips forward aggressively to lock out the lift, standing tall with shoulders back.

Common mistakes

• Allowing the lower back to round or the chest to collapse during the pause.
• Pausing at different heights across reps instead of holding a consistent, designated position.
• Letting the bar drift forward away from the shins, which increases shear stress on the spine.

Frequently asked questions

Where is the best place to pause during the deadlift?

The pause is most commonly performed one to two inches off the floor or right at knee height, depending on where your weak point lies.

Should I pause during both the concentric and eccentric phases?

Standard pause deadlifts only require a pause on the way up, though pausing on the way down is a viable advanced variation.

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