LEGS · COMPOUND
Pause Romanian Deadlift
A Romanian deadlift with a controlled pause at the deepest comfortable position.
Primary musclesHamstrings, Glutes
Secondary musclesBack, Core
EquipmentBarbell or dumbbells
DifficultyIntermediate · Hinge
How to perform
- Hinge the hips backward while keeping the weights close.
- Pause briefly without losing position.
- Drive the hips forward to stand.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the hamstrings 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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