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 removes momentum and builds strength and control from the knees to lockout.
• 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

• Banded Good Morning
• Banded Romanian Deadlift
• Barbell Deadlift
• Bodyweight Good Morning
• Cable Pull-Through
• Deficit Deadlift
• Double Dumbbell Kickstand Deadlift
• Dumbbell 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 above the knees, building strength and position through the upper half of the pull.",
  "description_de": "Eine Kreuzheben-Variante mit bewusster Pause knapp oberhalb der Knie, die Kraft und Position in der oberen Hälfte des Zugs aufbaut.",
  "description_es": "Una variante del peso muerto con una pausa deliberada justo por encima de las rodillas, que desarrolla fuerza y posición en la mitad superior del tirón.",
  "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 removes momentum and builds strength and control from the knees to lockout.",
    "Keep your back flat during the pause."
  ],
  "tips_de": [
    "Die Pause nimmt den Schwung heraus und baut Kraft und Kontrolle von den Knien bis zum Lockout auf.",
    "Rücken während der Pause flach halten."
  ],
  "tips_es": [
    "La pausa elimina el impulso y desarrolla fuerza y control desde las rodillas hasta el bloqueo.",
    "Mantén la espalda plana durante la pausa."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/pause-deadlift-start.webp",
      "peak": "images/flat/pause-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.