Pause Deadlift

Muscles worked by the Pause Deadlift

Primary

Lower BackErector SpinaeGlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

QuadsQuadriceps FemorisTrapsTrapezius

Also called: erector spinae, spinal erectors, lower back muscles, back extensors, glute, glutes.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Pause Deadlift

1. Set up for a conventional deadlift.
2. Pull the bar off the floor and pause when it passes your knees.
3. Hold for 2–3 seconds, then complete the lift.
4. Lower under control.
5. Repeat.

Form tips

• The pause eliminates momentum and builds starting strength.
• Keep your back flat during the pause.

At a glance

Pause Deadlift in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Dumbbell Deadlift
• Dumbbell Romanian Deadlift
• Good Morning
• Hex Bar Deadlift
• Kettlebell Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "pause-deadlift",
  "name_en": "Pause Deadlift",
  "name_de": "Deadlift mit Pause",
  "name_es": "Peso Muerto con Pausa",
  "description_en": "A deadlift variation with a deliberate pause just below the knees to build strength off the floor.",
  "description_de": "Eine Kreuzheben-Variante mit bewusster Pause kurz unterhalb der Knie, um Kraft vom Boden aufzubauen.",
  "description_es": "Una variante del peso muerto con una pausa deliberada justo por debajo de las rodillas para desarrollar fuerza desde el suelo.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "advanced",
  "equipment": "barbell",
  "body_part": "back",
  "primary_muscles": [
    "erector_spinae",
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "quadriceps",
    "trapezius"
  ],
  "goals": [
    "strength",
    "power"
  ],
  "tags": [
    "powerlifting",
    "shoulder_safe",
    "knee_safe"
  ],
  "variation_group": "deadlift",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Set up for a conventional deadlift.",
    "Pull the bar off the floor and pause when it passes your knees.",
    "Hold for 2–3 seconds, then complete the lift.",
    "Lower under control.",
    "Repeat."
  ],
  "instructions_de": [
    "Nimm die konventionelle Kreuzheben-Ausgangsposition ein.",
    "Hebe die Stange vom Boden und halte an, wenn sie die Knie passiert.",
    "2–3 Sekunden halten, dann den Lift beenden.",
    "Kontrolliert absenken.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Colócate en posición de peso muerto convencional.",
    "Levanta la barra del suelo y haz una pausa cuando pase por las rodillas.",
    "Mantén la posición 2-3 segundos y luego completa el levantamiento.",
    "Baja con control.",
    "Repite."
  ],
  "tips_en": [
    "The pause eliminates momentum and builds starting strength.",
    "Keep your back flat during the pause."
  ],
  "tips_de": [
    "Die Pause eliminiert den Schwung und baut Anfangskraft auf.",
    "Rücken während der Pause flach halten."
  ],
  "tips_es": [
    "La pausa elimina el impulso y desarrolla la fuerza de inicio.",
    "Mantén la espalda plana durante la pausa."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/deadlift-start.webp",
      "peak": "images/flat/deadlift-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "pause-deadlift");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.