Zirv Fitness
Strength exercise

Pause Deadlift

How to do it

  1. Stand with feet hip-width apart, with the barbell over mid-foot.
  2. Bend at the hips and knees to grip the bar just outside your legs.
  3. Keep your back flat, chest up, and shoulders slightly ahead of the bar.
  4. Drive through your heels, extending your hips and knees simultaneously.
  5. Stand tall at the top, squeezing your glutes.
  6. Lower the bar back to the floor by hinging at the hips first, then bending the knees.

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
CoreMuscles in the abdominal area, responsible for stabilizing the body and supporting movement. All Core exercises

Related Back exercises

DeadliftDeficit DeadliftReset DeadliftBlock Pull DeadliftKettlebell SwingSumo Deadlift
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Back, Biceps Femoris, Quadriceps, Core
Measured in
Reps and weight