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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
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