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Paused Deadlift
The Paused Deadlift is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: gluteus maximus 22%, spinal erectors (lower back) 16% and hamstrings (biceps femoris) 12%.
How to do it
- Set up as for a regular deadlift with the bar over mid-foot and a flat back.
- Break the bar off the floor with a steady push through the legs.
- Stop just below the knees and hold for 1 to 2 seconds without changing the back angle.
- Continue the pull from the pause and stand up tall.
- Lower the bar back to the floor under control and reset before the next rep.
Tips
- Keep the shoulders over the bar during the pause and the bar against the shins.
- Use a lighter load than your working deadlift so every pause stays strict.
Common mistakes
- Letting the hips rise during the pause.
- Pausing too short to count as a real stop.
- Letting the bar drift forward off the legs while holding.
Muscles worked by the Paused Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Paused Deadlift alternatives
Same equipment
Different equipment
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Frequently asked questions
What muscles does the Paused Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and hamstrings (biceps femoris). The hamstrings (semitendinosus/-membranosus), quads (vastus lateralis), adductors and quads (vastus medialis) assist.
Is the Paused Deadlift good for beginners?
The Paused Deadlift is rated advanced. If you are new, learn the Deadlift first and build up from there.
What is a good alternative to the Paused Deadlift?
For example the Band Deadlift, Deadlift and Deficit Deadlift. They train mostly the same muscles, some with different equipment.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.