Why Paused Deadlifts?
The science behind the simple to execute variation guaranteed to improve your pull!
Why Paused Deadlifts?
One of my favorite all time variations to improve the deadlift is the paused deadlift.
Why are these so beneficial? 👇
Simple answer:
Pauses make the lift harder. All around.
The longer answer:
Pause deadlifts are great for strengthening weak positions especially reinforcing good position of the torso and shoulders
If you notice you typically get pulled out of position over the top of the bar in a certain point of your deadlift (right off the floor, mid shin or at the knee)- pause deadlifts may be a good variation to add in.
These are also great for lifters who typically miss their deadlift “off the floor”.
The bottom portion of the deadlift requires a lot of leg drive from the quads and since the added pause places more time under tension in the bottom end of the deadlift, more time under tension is placed on the quads which will ultimately strengthen the quads and create a better ability to produce leg drive.
How to Utilize Pause Deadlifts👇
Pause deadlifts can be used as a main movement or secondary movement.
They are also a great option for “light” or lower intensity sessions because you can get an excellent training stimulus without going too heavy.
General Pause Deadlift Tips:
Setup in your normal deadlift stance
Make sure you fully pause at your sticking point- usually a “1-missippi” count works well.
Cue “leg drive” and squeeze your glutes straight to the bar out of the pause, don't just lean back or hitch the end of the deadlift. This is also a good tip to practice if you find your hips rising first in the deadlift. - Pause in the same spot on each rep
Maintain consistent torso positioning
EXPLODE to the end of the lift. Move with authority to take advantage of the starting strength developed from the pause deadlift.
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