Pause Deadlift (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. Step 7Repeat
   • Perform the desired number of repetitions, ensuring to maintain proper form throughout each rep.
8. 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.