Strength · Hinge · Barbell
Paused Deadlift
Paused Deadlift is a strength exercise with a barbell that mainly works the glutes, with help from the hamstrings, lower back and quads.
How to do it
- Set up like a regular deadlift, bar over mid-foot
- Break the bar off the floor and stop just above it
- Hold about 1 second with a tight back and the bar close
- Finish the lift, then lower under control
In Sets Ahead
Sets Ahead starts you on 3 sets of 5–8 reps with 3:00 rest. When every set reaches 8 reps, the weight goes up 5 kg, or 10 lb if you train in pounds.
Warm-up sets are planned from your first work set: the empty bar, then 40, 60 and 80 %.
Muscles worked
Mainly
- Glutes
Also
- Hamstrings
- Lower back
- Quads
- Traps
- Forearms
Joints it loads
- Lower back a lot
- Grip and forearms some
- Hip some
With an injury here, the app warns you before this exercise.
Log it in Sets Ahead
Sets Ahead works out your next set of paused deadlift, and every other lift, from your own numbers.
Test it before releaseSimilar exercises
The same movement, done another way: what the app suggests when you swap.