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Paused Deadlift

Difficulty: ⭐⭐ Intermediatehinge

Home Setup

Use heavy dumbbells, kettlebells, or a loaded backpack, pausing 2-3 inches off the ground for 2-3 seconds before completing the lift

Heavy dumbbellsKettlebellsLoaded backpack or duffel bagYoga mat for floor protection

💡 Pro tip: Focus on maintaining a neutral spine and keeping tension in your lats during the pause rather than using maximum weight

Gym Setup

Barbell loaded to 60-80% of your conventional deadlift 1RM, lifting platform or deadlift area with rubber flooring, lifting straps optional for higher rep work

Safety: Use 10-20% less weight than your regular deadlift; the pause significantly increases time under tension and difficulty. Maintain full-body tension during the pause to avoid losing position.

💪 Muscles Worked

Erector SpinaeGlutesHamstringsQuadricepsLatissimus DorsiTrapeziusForearms

⭐ Why This Exercise?

Paused deadlifts are essential for powerlifting training as they eliminate momentum and force the lifter to maintain tension and proper positioning at their weakest point in the lift. This variation builds explosive strength off the floor, reinforces optimal bar path, and directly addresses sticking points that occur during competition deadlifts.

Make It Easier

Regressions for building up strength

1. Rack Pull with Pause

barbell + power rack + weight plates

Reduces range of motion by starting from elevated position, allowing focus on pause technique with less overall fatigue

2. Romanian Deadlift with Pause

barbell + weight plates

Eliminates the most difficult portion (floor to knee) while still training the hip hinge pattern with isometric holds

3. Kettlebell Deadlift with Pause

kettlebell

Lighter load and higher starting position makes the pause more manageable while learning the technique

Make It Harder

Progressions for advanced athletes

1. Double Paused Deadlift

barbell + weight plates

Incorporates two pauses (typically at floor level and knee level) to address multiple sticking points

2. Paused Deficit Deadlift

barbell + weight plates + deficit platform or plates

Combines pause with increased range of motion from elevated platform, maximizing strength development off the floor

3. Paused Deadlift with Chains or Bands

barbell + weight plates + chains or resistance bands

Adds accommodating resistance that increases tension throughout the lift and especially during lockout

↕️ Similar Movements

Conventional Deadlift
The primary competition lift that paused deadlifts directly support and strengthen
Tempo Deadlift
Similar time-under-tension training but with controlled eccentric rather than isometric pause
Block Pull
Addresses the top portion of the deadlift while paused deadlifts typically focus on the bottom
Halting Deadlift
Pause occurs during the eccentric phase rather than concentric, training control and positioning differently
Dead Stop Deadlift
Each rep starts from complete dead stop like paused deadlift but without mid-rep pause

Form Checklist

✓Pause 1-2 inches off the floor for 2-3 seconds while maintaining full-body tension
✓Keep the bar against your shins and lats engaged throughout the entire pause
✓Drive through the floor explosively after the pause without hitching or losing back position
✓Maintain the same hip and shoulder angle during the pause - don't let hips rise early
✓Breathe and brace before the lift; hold that brace through the pause

Common Mistakes

  • •Using too much weight and losing position during the pause, defeating the purpose of the exercise
  • •Allowing hips to rise during the pause, which shifts the movement pattern and reduces effectiveness
  • •Relaxing tension during the pause instead of maintaining isometric contraction throughout
  • •Pausing too high (above mid-shin) which doesn't address the typical sticking point off the floor
  • •Bouncing or using momentum after the pause rather than initiating smooth, controlled force

📈 When to Progress

Progress when you can maintain perfect position during a 3-second pause for 3 sets of 3-5 reps at 70% of your conventional deadlift max, with no loss of back position, hip rise, or bar drift away from the body. You should feel confident exploding out of the pause position consistently.