Pause Deadlift
BarbellStrength
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The Pause Deadlift is a barbell strength exercise that involves lifting a loaded bar off the floor and pausing briefly partway up (typically just below or above the knee) before completing the lift. Its primary purpose is to build posterior chain power and control by emphasizing bar-path consistency and eliminating momentum through the sticking point. It mainly targets the glutes and back, benefiting athletes, powerlifters, and lifters seeking to improve deadlift positioning and grip strength off the floor.
How to Perform Pause Deadlift
- 1Stand with feet hip-width apart, the barbell over the middle of your feet, and grip the bar just outside your knees.
- 2Bend at the hips and knees to lower into position, keeping your back flat, chest up, and shoulders slightly ahead of the bar.
- 3Engage your core and take a deep breath to brace, then drive through your heels to lift the bar off the floor by extending your hips and knees together.
- 4Once the bar passes your knees, pause for 2-3 seconds, keeping tension in your back and glutes and the bar close to your body.
- 5Exhale forcefully as you drive your hips forward to complete the lift, standing fully upright with hips and knees locked out.
- 6Lower the bar back to the floor under control by pushing your hips back first, resetting for the next rep.
- 7Repeat for desired reps, maintaining a tight, braced core throughout.
- 8Key form tips: Keep your back flat — avoid rounding your shoulders or lower back during the pause. Maintain tension rather than relaxing at the pause point. Common mistakes: letting the bar drift away from the body, or losing back tightness during the hold.
