Pause Sumo Deadlift
BarbellStrength
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The Pause Sumo Deadlift is a barbell strength exercise that involves assuming a wide sumo stance with feet turned out, gripping a loaded barbell with hands inside the knees, then lifting the bar and pausing briefly partway up to reinforce bracing and control before completing the lift. Its primary purpose is to build explosive power and control in the posterior chain while improving positional strength off the floor. It mainly targets the glutes and back, benefiting lifters working on sticking points and bar-path consistency, and requires a barbell.
How to Perform Pause Sumo Deadlift
- 1Position a loaded barbell on the floor. Stand with feet wider than shoulder-width, toes pointed out at 45 degrees, shins close to the bar.
- 2Squat down by pushing hips back and bending knees until shins are near vertical and torso is nearly upright, keeping back flat.
- 3Grip the bar with hands inside your knees, arms straight.
- 4Inhale deeply, brace core, then drive through heels to lift the bar to just above knee height by extending hips and knees.
- 5Pause for 2-3 seconds at that position, maintaining tension in glutes and back, keeping the bar close to your body.
- 6Exhale forcefully as you powerfully extend hips and knees to stand tall, squeezing glutes at the top.
- 7Lower the bar with control back to the pause position, then fully to the floor.
- 8Key form tips: Keep back neutral (no rounding or arching), chest up, drive hips forward at the top—avoid pulling with the arms or losing bar contact with your legs during the pause. Common mistakes: shallow hip hinge, knee caving, or rushing the pause.
