Strength Training · Powerlifting
Paused Deadlift
The paused deadlift adds a brief stop below the knees to a barbell deadlift. It trains hip and leg strength while challenging your ability to keep your torso steady through the pull.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand with your feet hip-width apart, with the bar over the middle of your feet.
- Grip the bar just outside your legs by bending at your hips and knees.
- Lower your hips until your shins lightly touch the bar.
- Lift the bar smoothly to a point below your knees.
- Hold the bar motionless for 1–2 seconds without supporting it on your legs.
- Finish the pull by extending your hips and knees to stand tall.
- Lower the bar to the floor under control.
- Reset your starting position before the next repetition.
Form cues
- Breathe in; brace before you pull.
- Keep your arms long.
- Press through your whole foot.
- Take tension out of the bar first.
Common mistakes
- Bar drifting forwardKeep the bar close to your legs throughout the lift so it stays over your midfoot.
- Hips shooting up firstLet your hips and shoulders rise together before the pause to preserve your starting torso angle.
- Leaning back at lockoutFinish with your shoulders over your hips rather than arching your lower back.
Safety
The pause extends the time you support a heavy load, so fatigue can cause your back position to change and increase strain. Bending your elbows under load can also strain your biceps.
- Start substantially lighter than your regular deadlift working weight.
- End the set if you cannot maintain a steady torso during the pause.
- Secure the plates with collars before lifting.
- Keep the landing area clear so you can return a stalled rep directly to the floor.
If you have back or hip pain, or cannot reach the floor comfortably, use an elevated starting position and seek guidance from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Lifting Belt (optional)
- Powerlifting Barbell
- Weight Plate
- Weightlifting Platform
Sets and reps
- Sets
- 3–4
- Target
- 3–5 reps
- Rest
- 3 min
Use the same pause height on every repetition so you can compare performance between sets.