Paused Deadlift (2 Variations) | How to Perform Paused Deadlift | Powerlift Pro App

Performing paused deadlifts is a variation of the conventional deadlift that involves pausing at a specific point during the lift. This exercise helps to develop strength, control, and improve technique. Here’s a simple explanation of how to perform paused deadlifts:

Set up: Begin by positioning a barbell on the ground in front of you. Stand with your feet hip-width apart and toes pointed forward. The barbell should be centered over your feet.

Grip: Reach down and grip the barbell with an overhand grip or a mixed grip (one palm facing you and the other facing away). Your hands should be slightly wider than shoulder-width apart.

Positioning: Lower your hips and bend your knees, keeping your chest up and back flat. Your shins should be perpendicular to the ground, and your shoulders should be slightly in front of the barbell. Maintain a neutral spine throughout the movement.

Ascending Phase:
Push through your feet, engaging your legs and hips, to lift the barbell off the ground. Focus on driving your hips forward and keeping your chest lifted.
As you stand up, pause for a predetermined duration at a specific point in the lift. Common pause points include just off the ground, below the knees, or above the knees.
Maintain tension in your muscles and hold the pause position for the desired duration. This will require additional control and stability.

Descending Phase:
After the pause, continue the lift by lowering the barbell back to the ground. Control the descent and maintain proper form.
Lower the weight until it touches the ground, and then reset your position for the next repetition.

Repeat: Complete the desired number of repetitions, ensuring proper form and control throughout each lift.

Remember the following additional tips when performing paused deadlifts:

Engage your core throughout the movement to maintain stability and protect your lower back.
Keep your knees tracking in line with your toes, avoiding excessive inward or outward movement.
Focus on maintaining a neutral spine and avoid rounding your back.
Start with lighter weights to ensure proper form and gradually increase the load as you become more comfortable and stronger.
Determine the duration of the pause based on your current strength and skill level. Beginners may start with shorter pauses (1-2 seconds) and progress to longer pauses as they become more proficient.
If you have any concerns about your form or safety, consult with a fitness professional or trainer who can provide personalized guidance and ensure you’re performing the exercise correctly.
Paused deadlifts can be an effective method for improving strength, technique, and building muscle. The pause introduces a challenging element that helps to strengthen the specific points of the deadlift and enhances overall performance.