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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.

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Variations

Similar Exercises