Pause Deadlift

DeadliftPosterior ChainFunctional Back LineLow BackLower BodyHipLumbar StabilityHip Stability
Written By David Song

PAUSE DEADLIFT

This is a modification to the CONVENTIONAL DEADLIFT that uses a pause to increase time under tension and for developing bottom-end strength. Start with your feet roughly hip distance apart and hands gripping the bar shoulder distance apart. Hinge at the hips and bend the knees to maintain a neutral spine. Stand over the bar so that it is directly below and in line with your armpit. Keep the core braced and latissimus dorsi engaged to increase lumbar stability during the movement. Lift the bar up by driving the feet into the ground and extending the hips and knees. Hold the deadlift for 2-3 seconds with the bar hanging at mid shin level then continue to complete the upwards movement. Keep the bar as close to the body as possible during the entire lift. It is important to stand tall at the top of the movement instead of hyperextending the low back. Lower the weight by reversing the motion.

Muscles Involved:

  • Posterior Chain

    • Erector Spinae

    • Hamstrings

  • Functional Back Line

    • Gluteus Maximus

    • Latissimus Dorsi

  • Core

    • Transversus Abdominis

Related Conditions:

  • Strength Training

  • Chronic Low Back Pain

  • Functional Scoliosis

  • Lower Kinetic Pain Syndrome

  • Sacroiliac Joint Syndrome

  • Thoracolumbar Syndrome

  • Proximal Hamstring Tendinitis

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