Pause Sumo Deadlift

Pause Sumo Deadlift gif

Coach's Tips

Use a wide stance and a mid-rep pause to work your glutes and hamstrings.

1. Stand with your feet wider than shoulder-width apart and point your toes outward.

2. Grip the barbell with an overhand or mixed grip from the inside of your legs and keep your chest up.

1. While lifting the barbell, push your hips back and pause for 1-2 seconds near your shins/knees.

2. After the pause, fully stand up using the strength of your hips and legs.

3. Slowly lower the barbell while pushing your hips back again.

Exhale when lifting, and inhale when lowering.

1. Keep your spine neutral to avoid rounding your back.

2. Align your feet to prevent your knees from collapsing inward.

Curious about a Leg workout plan that includes the Pause Sumo Deadlift