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Last updated February 2, 2026
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Pause Deadlift (Barbell)
Perform a standard deadlift, but pause for a full second when the bar reaches your shins. This builds immense strength off the floor. Keep your core braced tight during the pause.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Very High
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
hamstrings
Secondary
lower back
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with your feet hip-width apart, with the barbell positioned over the middle of your feet.
- Bend at your hips and knees to grasp the barbell with an overhand grip, hands just outside your knees.
- Step 2Position Your Body
- Keep your back straight and chest up while engaging your core.
- Ensure your shoulders are just in front of the barbell and your gaze is forward.
- Step 3Lift the Bar
- Push through your heels and extend your hips and knees simultaneously to lift the barbell off the ground.
- Keep the barbell close to your body as you lift.
- Step 4Pause at the Knees
- Once the barbell passes your knees, pause for a moment while maintaining tension in your body.
- Ensure your hips are fully extended and your back remains straight during the pause.
- Step 5Complete the Lift
- Continue to lift the barbell until you are fully upright, squeezing your glutes at the top.
- Maintain a strong core and a neutral spine throughout the lift.
- Step 6Lower the Bar
- Reverse the movement by pushing your hips back and bending your knees to lower the barbell.
- Keep the barbell close to your body as you lower it back to the ground.
- Step 7Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form throughout each rep.
- Step 8Finish the Exercise
- After completing your reps, carefully set the barbell down on the ground.
- Stand upright and take a moment to recover before moving on to your next exercise.