LEGS · COMPOUND
Pause Deadlift
A deadlift variation with a controlled pause just after the bar leaves the floor.
Primary musclesGlutes, Hamstrings, Back
Secondary musclesCore, Forearms
EquipmentBarbell
DifficultyAdvanced · Hinge
How to perform
- Set up and create full-body tension.
- Lift the bar slightly from the floor and pause without losing position.
- Continue the pull to standing, then lower with control.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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