1-Minute Deadlift Tip: Pause Reps
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.