Pause Deadlift Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
- primary: hamstring, gluteal, lower back
- secondary: quadriceps, forearm
- tertiary: calves, abs, trapezius
- quaternary: back deltoids, adductor, front deltoids, abductors, lateral deltoid
How to perform?
The pause deadlift is a variation of the traditional deadlift that involves pausing for a brief moment at the midpoint of the lift, just below knee level, before completing the lift. This exercise places significant emphasis on the hamstrings, glutes, and lower back muscles, while also working the quadriceps, forearms, and other muscle groups to a lesser degree. The pause allows for an increased time under tension, which can help with building strength and muscle mass in the targeted areas.
Variations
Deadlift
compoundSumo Deadlift
compoundDeficit Deadlifts
compoundBlock Deadlift
compoundRomanian deadlift (Stiff Legged Barbell Deadlift)
compound
Similar Exercises
Alternating Lunges
compoundBarbell Glute Bridge
compoundBodyweight Booty Donkey Glute Kicks With Pulses
compoundCable Romanian Deadlifts
compoundDumbbell Sumo Squats
compoundHip Thrust
compoundJump squat with pulse
compoundKettlebell Deadlift
compoundLunges
compoundNautilus Chest Press
compoundPlank to jump squat
compoundRack Pulls
compoundReverse Hyper Extensions
compoundRowing-Machine Hip Thrust
compoundSide Push-Ups
compoundSingle-Leg Kettlebell Deadlift
compoundSmith machine deadlift
compoundSmith Machine Lunges
compoundSmith Machine Squat
compoundSmith Machine Stiffed Leg Deadlift (RDL)
compoundSquat Jumps
compoundSquat with Core Twist
compoundSumo-Stance Barbell Squat
compoundBanded Bent Over Glute Kickbacks with Hold
isolationBanded Booty Donkey Glute Kicks With Pulses
isolationBanded Kneeling Glute Kickbacks with Hold
isolationBent Over Standing Cable Kickback
isolationBodyweight Kneeling Glute Kickbacks with Hold
isolationBodyweight Standing Glute Kickback
isolationBodyweight Standing Glute Kickback with Hold
isolationBooty Bodyweight Donkey Glute Kicks with Hold
isolationDumbbell Hamstring Curl
isolationGlute Cable Kick Backs
isolationGlute Kick Backs With Band
isolationGlute Kick Backs With Band with Hold
isolationGlute Machine Kick Backs
isolationHyper Extensions
isolationKneeling Cable Kickbacks
isolationKneeling Cable Kickbacks with Hold
isolationLeg Lift Circles
isolationMachine Lying Leg Hamstring Curls
isolationMachine Single Leg Hamstring Curls
isolationPlank jacks
isolationSeated Leg Hamstring Curl
isolationSeated Single Leg Hamstring Curls
isolationSingle Legged Glute Pushdowns
isolationSquat Hold
isolationSquat Walk
isolationStanding Cable Glute Kickbacks
isolationStanding Cable Glute Kickbacks with Hold
isolationStanding Single Leg Hamstring Curl
isolationSuperman
isolationBanded Booty Band Donkey Glute Kicks with Hold
isometricBanded Standing Glute Kickback with Hold
isometricBodyweight Bent Over Glute Kickbacks with Hold
isometricPlank Kickbacks
isometricCycling Machine
cardioJogging-Treadmill
cardioWalking-Treadmill
cardioProwler Sled
plyometric