Pause Deadlift – Barbell

  1. Stand with your feet hip-width apart and your toes pointing forward.
  2. Bend at the hips and knees to lower your body down, keeping your back straight and your chest lifted.
  3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Engage your core and lift the barbell off the ground, driving through your heels and keeping your back straight.
  5. Almost immediately during your lift, pause for a brief moment when the barbell is in front of your lower shins, maintaining tension in your muscles.
  6. Continue the lift until you're standing straight.
  7. Lower the barbell back down to the ground, maintaining control and keeping your back straight.
  8. Repeat for the desired number of repetitions.

Primary Muscles

  • Glute
  • Hamstring
  • Lower Back

Secondary Muscles

  • Calf
  • Forearm - Inner
  • Forearm - Outer
  • Quad
  • Trap

Results

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Date Reps Resis. RPE

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