The conventional deadlift is one of the most effective exercises you can do with a barbell. While squats often get the title of “king of exercises,” as a former powerlifter and experienced personal trainer, I believe the deadlift deserves that honor. Paused deadlifts, in particular, are a powerful variation that can enhance strength, improve form, and prevent injuries, making them an essential addition to any workout routine.

Why? There are many reasons!

First, deadlifts teach you how to safely lift heavy objects off the floor, helping to prevent back injuries. For this reason alone, anyone who lifts weights should know how to deadlift.

Second, while barbell squats require a squat or power rack, making them less practical for many people, deadlifts only need a barbell and the floor. This makes deadlifts a more accessible exercise.

Additionally, deadlifts engage nearly every muscle in your body. The only muscles not actively involved are the chest muscles, which can be easily worked with push-ups or bench presses.

This isn’t to say that squats aren’t valuable—they are. However, if I had to choose between squats and deadlifts, I’d pick deadlifts every time. In my opinion, deadlifts provide the best overall benefits.

In this article, I’ll discuss one of the most powerful deadlift variations—the paused deadlift. Favored by powerlifters, this exercise builds explosive strength and functional muscle mass, supercharging your posterior chain workout.

Table of Contents:

• How to Do Paused Deadlifts
• Paused Deadlifts – Muscles Worked
• Pro-Tips for Better Paused Deadlifts
• Programming Paused Deadlifts
• Paused Deadlift Variations
• FAQs
• Overview
• References

How to Do Paused Deadlifts

Paused deadlifts are one of the best exercises to build your back, glutes, and hamstrings. However, poor form can turn this effective back builder into a potential back breaker. To get the most out of this incredible deadlift variation, it’s crucial to perform it correctly.

Follow these steps to ensure every rep you perform is both safe and effective.

Set-Up:

1. Place your barbell on the floor and stand behind it, with your feet hip-width apart. Ensure your toes are under the bar, positioned close to or lightly touching your shins.

2. Ideally, the barbell should be at mid-shin height, as it would be with full-sized bumper plates.

3. Bend your knees, lean forward, and grip the barbell with either a double overhand or mixed grip. Brace your core and pull your shoulders down and back.

4. Straighten your arms, lift your chest, lower your hips below your shoulders, and remove any slack from the bar. Your body should feel like a coiled spring, ready to lift.

Lift-Off and Ascent:

1. Push your feet into the floor to lift the barbell to just below knee height. Hold this position for a set time, such as 3 seconds.

2. Then, thrust your hips forward and stand up fully straight, ensuring not to lean back or bend your arms. This upward movement should be explosive, especially since you’re in a mechanically challenging position.

Descent and Reset:

1. Push your hips back, bend your knees, and lower the barbell back to the floor. Maintain a strong core and avoid rounding your back. Lower the bar under control, without rushing but not overly slowly.

2. Once the weight settles on the floor, reset your core engagement and grip before repeating the movement.

Paused Deadlifts – Muscles Worked

Paused deadlifts are a compound exercise, involving multiple joints and muscles working together. This exercise targets nearly all major muscle groups, with the following muscles being the primary movers:

1. Gluteus maximus

The gluteus maximus is the largest muscle in the buttocks and plays a significant role in hip extension during the paused deadlift exercise. It is responsible for the initial drive and power as you lift the weight off the floor. Strengthening the gluteus maximus can improve overall hip stability and lower body strength.

2. Hamstrings

The hamstrings are a group of muscles located at the back of the thigh. During the paused deadlift, they work synergistically with the gluteus maximus to extend the hips and bring the torso upright. Strengthening the hamstrings is crucial for overall lower body strength, stability, and injury prevention.

3. Quadriceps

The quadriceps, located at the front of the thigh, also play a role in the paused deadlift. While they are not the primary movers during this exercise, they assist in extending the knees as you lift the weight off the floor. Strengthening the quadriceps helps to support knee stability and overall lower body strength.

4. Erector Spinae (lower back)

The erector spinae muscles, located along the spine, are crucial during the paused deadlift exercise. They work to stabilize and extend the spine, allowing you to maintain proper posture and lift the weight safely. Strengthening the erector spinae helps improve lower back strength and stability, reducing the risk of injuries during weightlifting activities.

5. Core muscles

The core muscles, including the rectus abdominis, obliques, and transverse abdominis, are heavily engaged during the paused deadlift. These muscles work together to stabilize the spine and pelvis, ensuring proper alignment and preventing excessive stress on the lower back. Strengthening the core is essential for overall stability, balance, and injury prevention during weightlifting exercises like the paused deadlift.

6. Latissimus dorsi (upper back)

The latissimus dorsi, often referred to as the lats, play a crucial role in the paused deadlift. These large muscles located on the sides of the upper back are responsible for shoulder extension and adduction, helping to pull the barbell close to the body during the lift. Strengthening the latissimus dorsi not only improves back strength but also enhances overall upper body stability and posture.

7. Trapezius

The trapezius muscles, commonly known as the traps, are involved in the paused deadlift exercise, specifically during the upward phase of the lift. They help to stabilize the shoulder blades and assist in lifting the weight by retracting and depressing the scapulae. Strengthening the trapezius muscles contributes to improved shoulder stability, posture, and overall upper body strength.

8. Rhomboids

The rhomboids, located between the shoulder blades, are engaged during the paused deadlift exercise to stabilize the scapulae and upper back. They work in conjunction with the trapezius muscles to ensure proper shoulder blade positioning and control during the lift. Strengthening the rhomboids helps improve posture, shoulder stability, and overall upper body strength.

9. Deltoids

The deltoid muscles, or delts, play a supportive role during the paused deadlift. They help stabilize the shoulders and upper arms throughout the lift, especially during the ascent phase. Strengthening the deltoids contributes to better shoulder stability, posture, and overall upper body strength, complementing the primary muscle groups targeted in the paused deadlift.

10. Biceps

While the biceps are not the primary muscles used in the paused deadlift, they do play a supporting role during the exercise. The biceps help to stabilize the elbows and assist in keeping the arms close to the body as you lift the weight. Strengthening the biceps can enhance grip strength and overall arm stability during weightlifting movements like the paused deadlift.

11. Triceps

The triceps, located at the back of the upper arm, also play a supporting role in the paused deadlift. While they are not the primary movers, they help stabilize the elbows and contribute to arm extension during the lift. Strengthening the triceps can improve overall arm stability and assist in maintaining proper form throughout the exercise.

12. Forearms

The forearms are heavily engaged during the paused deadlift as they are responsible for gripping and holding onto the barbell throughout the movement. Strengthening the forearms is crucial for maintaining a secure grip on the bar, which is essential for lifting heavier weights safely and effectively during the paused deadlift exercise.

Pro-Tips for Better Paused Deadlifts

Enhance your paused deadlifts with these expert tips:

1. Use chalk or straps: Prevent grip fatigue by applying gym chalk to your palms or using lifting straps for added support.
2. Consider a lifting belt: While not mandatory, a lifting belt can help brace your core, increase intra-abdominal pressure, and stabilize your lumbar spine during paused deadlifts.
3. Lift in socks or minimalist shoes: Opt for flat-footed lifting to ensure a stable base and better performance, avoiding the raised heels and compressible soles of typical athletic shoes.
4. Experiment with pause lengths: Vary your pause duration between one to five seconds to challenge yourself differently and adjust the difficulty level of the exercise.
5. Maintain proper spinal alignment: Avoid rounding your lower back during paused deadlifts to minimize injury risk and preserve the natural curve of your lumbar spine.
6. Alternate hand grips: If using a mixed grip, switch hands between sets to prevent muscle and skeletal imbalances caused by uneven loading.
7. Keep reps low: Focus on quality over quantity by performing paused deadlifts in the 3-5 rep range to maintain optimal force production and form throughout your sets.

Paused Deadlift Benefits

Still debating if paused deadlifts belong in your workout routine? Consider these compelling benefits:

1. Increased muscle power: While explosive exercises like jumps and cleans are known for building power, paused deadlifts also enhance muscle power by incorporating mid-rep pauses and reacceleration, vital for sports and activities requiring rapid force generation.

2. Improved deadlift form: Paused deadlifts promote mindful lifting and control, helping correct common deadlift mistakes like rounding the lower back or lifting with uneven hip and shoulder alignment, reducing the risk of injuries.

3. Intense workout with lighter weights: Pausing mid-rep increases time under tension, making paused deadlifts more challenging than regular deadlifts. This allows for an intense workout using lighter weights, ideal for home workouts or individuals preferring less heavy lifting.

4. Overcome sticking points: Paused deadlifts target weak spots, such as the knee height sticking point, by building strength where it’s most needed, making them a valuable accessory exercise for powerlifters aiming to improve conventional deadlift performance.

5. Variety and reduced boredom: While deadlifts are effective, they can become monotonous. Paused deadlifts offer a refreshing change, preventing workout fatigue and monotony while still delivering excellent results.

Programming Paused Deadlifts

Here are a couple of ways you can incorporate paused deadlifts into your workout routine:

1. Warm-Up Enhancement:

Kickstart your workout by incorporating paused deadlifts into your warm-up routine. This helps activate the muscles, improve explosiveness, refine your form, and prepare you mentally for conventional deadlifts. Use lighter weights and focus on executing each rep with precision and explosiveness to enhance performance.

2. Alternate with Conventional Deadlifts:

If you perform deadlifts multiple times a week, consider alternating between regular and paused deadlifts in your workout schedule. This approach helps prevent boredom and overtraining while allowing for variation in training stimulus. By switching between the two variations, you can maximize progress, minimize injury risk, and maintain motivation in your training regimen.

Here’s an example of how you can incorporate paused deadlifts into your workout routine:

Workout One:

1. Conventional Deadlift: 4 sets of 4-6 reps
2. Seated Leg Curl: 3 sets of 10-12 reps
3. Rack Pull: 3 sets of 6-8 reps
4. Back Extension: 3 sets of 12-15 reps
5. Seated Calf Raise: 3 sets of 15-20 reps

Workout Two:

1. Paused Deadlift: 4 sets of 4-6 reps
2. Lying Leg Curl: 3 sets of 10-12 reps
3. Romanian Deadlift: 3 sets of 6-8 reps
4. Hip Thrust: 3 sets of 12-15 reps
5. Standing Calf Raise: 3 sets of 15-20 reps

By alternating between conventional and paused deadlifts in your workouts, you can effectively target different aspects of strength and muscle development while adding variety to your training routine.

Embrace Paused Deadlifts as Your Key Variation

Opting for paused deadlifts as your primary variation brings numerous advantages and benefits compared to conventional deadlifts, making them a top choice in your training regimen. Concentrating on paused deadlifts for an extended period can significantly enhance your strength, power, and overall physique, potentially leading you to favor them over conventional deadlifts.

Engage in the Paused Deadlift Ladder

The paused deadlift ladder stands out as a preferred posterior chain workout. It functions akin to a mechanical drop set, where each repetition becomes marginally less challenging than the previous one. Simply initiate your set with an extended pause during the deadlift, gradually decreasing the pause duration with each subsequent repetition. This method efficiently targets and exhausts your muscles, optimizing your workout for maximal gains.

Here’s a practical example of the paused deadlift ladder technique:

Perform the following pause durations for each repetition:

1st rep – 5-second pause
2nd rep – 4-second pause
3rd rep – 3-second pause
4th rep – 2-second pause
5th rep – 1-second pause

Rest for a few minutes, then repeat this sequence for an additional 2-3 sets.

This method challenges your muscles progressively within a single set, promoting muscle engagement and endurance while optimizing your workout intensity.

Paused Deadlift Variations

Paused deadlifts are indeed effective, but adding variation to your routine can enhance its effectiveness. Here are three paused deadlift variations to spice up your workouts:

1. Deficit Paused Deadlifts:

Deficit paused deadlifts involve performing the paused deadlift exercise with an added challenge. By elevating your feet on a platform or weight plates, you increase the range of motion, requiring greater strength and control to lift the weight. This variation not only targets your posterior chain but also enhances your overall lifting ability and muscle engagement.

2. Sumo Paused Deadlifts:

Sumo paused deadlifts involve adopting a wider stance with your feet placed further apart and your hands gripping the bar inside your knees. This variation emphasizes the inner thighs, hips, and glutes. By incorporating pauses at different points during the lift, such as just off the floor or at knee height, you can target different muscle groups and improve overall strength, stability, and technique.

3. Single-Leg Paused Deadlifts:

Single-leg paused deadlifts challenge your balance and stability by requiring you to perform the exercise on one leg. This variation isolates each leg, targeting the hamstrings, glutes, and core while also addressing any muscle imbalances. Incorporate pauses at different points during the movement to enhance control and muscle engagement. This exercise not only strengthens your posterior chain but also improves overall balance and coordination.

Incorporating these paused deadlift variations into your routine adds diversity, challenges different muscle groups, and keeps your workouts engaging and effective.

FAQs

What is a paused deadlift?

A paused deadlift is a variation of the conventional deadlift where you pause and hold the barbell at a specific point during the lift, typically just below the knees, for a few seconds before completing the lift. This increases time under tension and helps improve strength and technique.

What are the benefits of paused deadlifts?

Paused deadlifts help improve muscle power, enhance deadlift form, increase muscular endurance, and build strength where you need it most. They also offer variety in your workout routine, making it more engaging.

How long should I pause during a paused deadlift?

You can pause for anywhere from one to five seconds. The longer the pause, the more challenging the exercise becomes. Start with shorter pauses and gradually increase the duration as you become more comfortable with the movement.

Can paused deadlifts help improve my regular deadlift?

Yes, paused deadlifts can significantly improve your regular deadlift by strengthening weak points in the lift, enhancing overall technique, and increasing your ability to generate power from a disadvantaged position.

Should I use the same weight for paused deadlifts as I do for regular deadlifts?

Generally, you should use lighter weights for paused deadlifts than you do for regular deadlifts. The increased time under tension and the need for precise control make paused deadlifts more challenging, so it’s best to start with a lower weight and gradually increase as you build strength.

How often should I incorporate paused deadlifts into my routine?

You can include paused deadlifts in your routine once or twice a week. You can alternate between regular and paused deadlifts if you deadlift more frequently to avoid overtraining and ensure adequate recovery.

Can beginners do paused deadlifts?

Yes, beginners can do paused deadlifts, but it’s essential to start with lighter weights and focus on proper form. Working with a trainer or experienced lifter can help ensure you’re performing the exercise correctly and safely.

What muscles do paused deadlifts work?

Paused deadlifts work multiple muscles, including the gluteus maximus, hamstrings, and quadriceps. Additionally, they engage the erector spinae and core muscles. Furthermore, the latissimus dorsi, trapezius, and rhomboids are also targeted. Moreover, the deltoids, biceps, triceps, and forearms are involved, making it a comprehensive exercise.

Are paused deadlifts safe for people with lower back issues?

Paused deadlifts can be safe for people with lower back issues if performed with proper form and a manageable weight. However, it’s crucial to consult with a healthcare provider or physical therapist before incorporating them into your routine.

How can I improve my grip strength for paused deadlifts?

Using chalk or lifting straps can help improve grip strength during paused deadlifts. Additionally, incorporating grip-specific exercises like farmer’s walks and dead hangs into your routine can enhance your grip strength over time.

Overview

No matter your fitness goals—whether it’s fat loss, functional strength, or muscle building—deadlifts can help you achieve them faster. Historically known as the “health lift” in Victorian times, deadlifts are a cornerstone of effective training routines.

However, too much of the same exercise can lead to boredom and plateau. Fortunately, there are numerous deadlift variations to keep your workouts fresh and effective, with paused deadlifts being one of the best options.

I highly recommend giving paused deadlifts a try. As both a personal trainer and a former powerlifter, I’ve seen the wide range of benefits this exercise offers. My clients love the results from paused deadlifts, and I believe you will, too.

References;

• Norrie JP, Brown SHM. Brace yourself: How abdominal bracing affects intersegmental lumbar spine kinematics in response to sudden loading. J Electromyogr Kinesiol. 2020 Oct;54:102451. doi: 10.1016/j.jelekin.2020.102451. Epub 2020 Jul 21. PMID: 32736012.
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