Barbell Pause Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Adductor Magnus, Erector Spinae
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Paused Deadlift
How to: Barbell Pause Deadlift
- Stand with your feet at hip-width apart and grip the barbell.
- Lower your hips and keep your back straight to pick up the bar.
- Once you lift the bar, pause just above the ground for a moment.
- Engage your glutes and hamstrings before completing the lift.
- Lower the bar back down to the ground with control.
Common Mistakes
- Rounding the back while lifting.
- Not maintaining a neutral spine.
- Lifting too quickly without control.
Modifications
- Use lighter weights to practice the movement without strain.
- Perform the exercise from a raised platform to reduce the range of motion.
Tips
- Keep your back straight and shoulders back during the lift.
- Focus on engaging your glutes and hamstrings while lifting.
- Pause just above the ground to maximize tension.
Tags
deadlift
glutes
hamstrings
strength
barbell
core