Paused Deadlift
Lower back · Calves · Forearms · Glutes · Hamstrings · Lats · Middle back · Quadriceps · Traps · Barbell
How to do it
- Set up as for a conventional deadlift, with the bar over the middle of your feet and a grip just outside your legs.
- Pull the bar off the floor until it is just below your knees.
- Hold this position for 1 to 3 seconds. Keep your back flat and the bar close to your legs.
- Stand up to full lockout with your hips and knees straight.
- Lower the bar to the floor under control, and repeat.
- Primary muscle
- Lower back
- Secondary muscles
- Calves · Forearms · Glutes · Hamstrings · Lats · Middle back · Quadriceps · Traps
- Equipment
- Barbell