Pause Sumo Deadlift
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The Pause Sumo Deadlift is a bodyweight strength exercise that involves assuming a wide sumo stance with feet turned out, lowering into a squat while keeping the back straight, pausing at the bottom for 2-3 seconds to maximize tension, then driving up through the heels to stand tall. Its primary purpose is to build explosive power and control in the posterior chain while improving hip mobility and squat depth. It mainly targets the glutes and back, benefiting athletes, powerlifters, and beginners seeking to enhance lower body strength without equipment.
How to Perform Pause Sumo Deadlift
- 1Stand with feet wider than shoulder-width, toes pointed out at 45 degrees, knees soft, arms hanging relaxed at sides.
- 2Hinge at hips, push hips back, bend knees to lower until shins are vertical and torso is near parallel to floor, keeping back flat.
- 3Position hands on floor between legs, palms flat, fingers spread wide for stability.
- 4Inhale deeply, brace core, then drive through heels to lift torso halfway up by extending hips and knees.
- 5Pause for 2-3 seconds at halfway point, maintaining tension in glutes and back, back flat.
- 6Exhale forcefully as you powerfully extend hips and knees to stand tall, squeezing glutes at top.
- 7Lower with control back to halfway pause position, then fully to start.
- 8**Key form tips:** Keep back neutral (no rounding/arching), chest up, drive hips forward at top—avoid pulling with arms or locking knees. Common mistakes: shallow hip hinge, knee caving, rushing pauses.
