Barbell Pause Deadlift

Muscles worked

Setup

1. Stand with feet hip-width apart, with the barbell positioned over the middle of your feet.
2. Hinge at the hips and bend your knees to grip the bar just outside your legs using an overhand or hook grip.
3. Flatten your back, pull your shoulder blades down into your back pockets, and 'pull the slack' out of the bar until it clicks against the plates.
4. Take a deep diaphragmatic breath and brace your core tightly.

How to do it

1. Initiate the lift by pushing the floor away with your legs, lifting the bar only 1-2 inches off the ground.
2. Hold this position for a full 2-second count, maintaining total body tension and a neutral spine.
3. Complete the movement by driving your hips forward to stand tall, exhaling as you reach full hip extension.
4. Lower the bar back to the floor in a controlled manner by hinging at the hips and then bending the knees once the bar passes them.

Form checklist

• Keep the bar in constant contact with or very close to your shins throughout the lift.
• Ensure your hips and shoulders rise at the same rate during the initial lift to avoid 'stripper' deadlifts.
• Maintain a neutral neck position by looking at a spot on the floor 6-10 feet in front of you.
• Do not let your lower back round or your chest collapse during the pause.

Pro tips

• Focus on 'leg pressing' the floor away rather than 'pulling' with your back to better engage the quads and glutes.
• Imagine squeezing oranges in your armpits to keep your lats engaged and the bar tight to your body.
• Use the pause to check your balance; your weight should be distributed across the mid-foot, not shifted entirely to the heels or toes.

Make it harder

• Increase the pause duration to 3-5 seconds to maximize time under tension at the sticking point.
• Add a second pause during the eccentric (lowering) phase at the same height to further challenge core stability.

Frequently asked

What muscles does the barbell pause deadlift work?

The barbell pause deadlift primarily targets the calves, erector spinae, glutes, hamstrings, quadriceps, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell pause deadlift?

The barbell pause deadlift uses barbell and weight plate.

Is the barbell pause deadlift good for beginners?

The barbell pause deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Axle DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean PullAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Deadlift 360 DegreesIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius