Pause Sumo Deadlift
About
Use a wide stance and a mid-rep pause to work your glutes and hamstrings.
How to Pause Sumo Deadlift
Starting Position
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 puff out your chest.
Proper Form
1. While sending your hips back, lift the barbell and pause for 1-2 seconds near your shins/knees.
2. After the pause, fully stand up using your hips and leg strength.
3. Slowly lower the barbell again while pushing your hips back.
Breathing Technique
Exhale when lifting, and inhale when lowering.
Precautions
1. Keep your spine neutral to avoid rounding your lower back.
2. Align your feet to prevent your knees from caving inward.
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