Step by step instructions, muscle activation and variants for the Barbell Pause Deadlift.
The barbell pause deadlift introduces a controlled pause just below the knee or at the floor on the way up, reinforcing proper position and eliminating momentum at the most demanding portion of the pull. It is commonly used to address technical weaknesses in the conventional deadlift.
Common mistakes content is coming soon.
The Barbell Pause Deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.