Zirv FitnessStrength exercise
Pause Deadlift
How to do it
- Set a loaded barbell on the floor and stand with feet hip width apart, shins close to the bar.
- Grip the bar just outside the shins at shoulder width with a double overhand or mixed grip.
- Brace the core and set a flat back with the hips dropped and shoulders over the bar.
- Drive through the heels and pull the bar until it clears the knees, pause the bar there for a full count before continuing to extend the hips, working the back, hamstrings (biceps femoris), quadriceps, and core through the added hold.
- Inhale and brace before the pull, hold the breath through the pause, then exhale completing the lockout.
- Avoid losing back tension or letting the bar drift forward during the pause; keep the back engaged the entire time.
Muscles worked
BackMuscles located in the upper and lower back, responsible for pulling movements and maintaining posture. All Back exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Related Back exercises
- Type
- Strength
- Equipment
- Barbell, Weight Plates
- Primary muscles
- Back, Biceps Femoris, Quadriceps, Core
- Measured in
- Reps and weight
- Tools
- 1RM Calculator, Plate Calculator