Pause Deadlift

Pause Deadlift gif

Coach's Tips

Pause deadlifts add a pause to the traditional deadlift, helping you improve your form and strength. Great for working your back, legs, and core all at once.

How to Pause Deadlift

Starting Position

1. Stand with your feet shoulder-width apart in front of the barbell.

2. Push your hips back, bend your knees, and grab the barbell while keeping your back straight.

3. Keep your chest up and your gaze directed at the floor in front of you.

Proper Form

1. Lift the barbell and bring it up to near your knees, then pause for 1-2 seconds.

2. During the pause, engage your core and keep your back straight.

3. Lift the barbell back up to a fully standing position.

4. When lowering the barbell, pause near your knees for a moment before slowly lowering it to the floor.

Breathing Technique

Before lifting the barbell, take a deep breath, and hold your breath briefly near your knees while maintaining the position. Once you reach the top, exhale, and continue breathing naturally as you lower the barbell.

Precautions

1. Keep your back straight and be careful not to round your back when passing your knees.

2. Avoid excessive weight and only proceed within a range where you can maintain proper form.

3. If you feel sharp pain in your back or hamstrings, stop immediately.

Curious about a Back workout plan that includes the Pause Deadlift