Pause Deadlift
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The Pause Deadlift is a bodyweight strength exercise that involves hinging at the hips to lower your torso toward the ground from a standing position, pausing midway to hold the stretch before driving back up explosively. Its primary purpose is to build posterior chain power and control by emphasizing the eccentric phase and isometric hold, enhancing explosiveness and injury resilience. It mainly targets the glutes and back, benefiting athletes, powerlifters, and general fitness enthusiasts seeking to improve hip hinge mechanics without equipment.
How to Perform Pause Deadlift
- 1Stand tall with feet hip-width apart, toes pointed slightly out, and arms hanging naturally at your sides.
- 2Engage your core and squeeze your glutes to maintain a neutral spine—imagine a straight line from head to tailbone.
- 3Hinge at your hips by pushing your hips back while keeping your knees soft and back flat; lower until your torso is near parallel to the ground (or hands reach mid-shin level).
- 4Inhale deeply as you reach the bottom position, then pause for 2-3 seconds while maintaining tension in your glutes and back.
- 5Exhale forcefully as you drive your hips forward to stand tall, fully extending your hips and squeezing your glutes at the top.
- 6Pause briefly at the top for 1 second, then repeat for desired reps.
- 7Key form tips: Keep your back flat—avoid rounding your shoulders or lower back. Push hips back first, not bending knees excessively. Common mistakes: Using momentum instead of pausing, or letting your head drift up/down (keep gaze neutral, slightly forward).
