1-Minute Deadlift Tip: Pause Reps

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Do Paused Deadlifts

I’m a firm believer in many things: The Earth is round. The Bourne Ultimatum is the best Bourne movie. And most accessory work should address a weakness or technique flaw with one of your main lifts.

Enter paused deadlifts.

There’s no sugar coating here: these can be absolutely brutal, but they accomplish a few important things:

  • They help synchronize the shoulders and hips (namely the latter) from coming up too fast.
  • They help improve upper back (lat) tension.
  • They get people stronger in ranges of motion where they’re weakest.

For programming purposes, aim for sets of 3-5 reps using 50-65% of 1-rep max, pausing 2-3 inches off the floor (or at mid-shin level depending on the individual and where the bar tends to stall) for a 2-3 second count each rep.

If you want to up the ante even further, perform a full pause in the same spot on the way up AND the way down.

You psychopath.

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Plus, get a copy of Tony’s Pick Things Up, a quick-tip guide to everything deadlift-related. See his butt? Yeah. It’s good. You should probably listen to him if you have any hope of getting a butt that good.

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