Strength Training · Powerlifting
Tempo Deadlift
The tempo deadlift is a barbell deadlift with a deliberately slow lowering phase. It trains your glutes, hamstrings, and back while challenging control under load.
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 beneath the bar, with the bar over the middle of your feet.
- Push your hips back until your torso angles over the bar.
- Grip the bar just outside your legs, with your knees bent enough for your shins to lightly touch it.
- Drive through your feet to lift the bar into a fully upright standing position.
- Lower the bar over 3–4 seconds, starting the descent by pushing your hips back.
- Bend your knees further once the bar passes them.
- Set the plates fully on the floor to finish the repetition.
Form cues
- Brace your abdomen before each pull.
- Keep your arms long.
- Keep your whole foot planted.
- Take the slack out before lifting.
Common mistakes
- Bar drifting forwardKeep the bar close to your thighs and shins by drawing your upper arms toward your sides.
- Leaning back at the topFinish with your ribs over your pelvis rather than arching your lower back.
- Hips rising before the chestRaise your chest and hips together as the bar leaves the floor.
- Bouncing into the next repetitionPause on the floor long enough to rebuild your starting position before lifting again.
Safety
The prolonged lowering phase increases fatigue, which can make your back position or grip harder to maintain. Excessive load can strain your back, and a slipping bar can injure your feet.
- Begin substantially lighter than your normal deadlift working weight.
- Secure the plates with collars.
- End the set when you cannot maintain the lowering time or a steady back position.
- Keep the landing area clear of your feet and loose equipment.
If you have ongoing back or hip pain, or symptoms during loaded bending, get advice from a physiotherapist before using slow, loaded descents.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Lifting Belt (optional)
- Powerlifting Barbell
- Weight Plate
- Weightlifting Platform
Sets and reps
- Sets
- 3
- Target
- 4–6 reps
- Rest
- 3 min
Choose a weight that leaves about two repetitions in reserve at the prescribed tempo.