Barbell Pause Deadlift
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Hips
- Typ
- Strength
The barbell pause deadlift is a hip-hinge strength variation that builds whole-body pulling power, primarily training the glutes, hamstrings, and spinal erectors. By stopping and holding the bar at a sticking point — usually just below the knee — it kills momentum and forces you to generate strength from a dead stop, sharpening positional control off the floor and through the knee.
Barbell Pause Deadlift: So führst du sie aus
- 1Set the loaded barbell on the floor and stand with your mid-foot under the bar, feet about hip-width apart and shins close to the bar.
- 2Hinge at the hips and grip the bar just outside your knees, then drop your hips, lift your chest, and brace your core hard.
- 3Take the slack out of the bar and drive through the floor to break it off the ground, keeping the bar close to your shins.
- 4Pause and hold the bar still for 1–3 seconds at the target point, typically just below the knee, without letting your hips shoot up or your back round.
- 5From the dead stop, continue driving your hips forward and stand fully upright, squeezing your glutes at the top.
- 6Lower the bar under control by hinging back at the hips and bending the knees once the bar passes them.
- 7Reset your position and brace again before each rep, or set the bar down fully between reps.
Technik-Tipps
- Keep the bar dragging close to your legs through the pause so the load stays over your mid-foot and your back stays neutral.
- Maintain full-body tension during the hold — keep your lats engaged and core braced rather than relaxing into the pause.
- Use lighter weight than your standard deadlift; the pause makes every rep harder and exposes any loss of position.
- Use lifting straps or a mixed grip on heavier sets so grip fatigue doesn't end the set before your hips and back do.
Häufige Fehler
- Letting the hips rise faster than the chest during the pause, which rounds the back and shifts load off the legs onto the spine.
- Holding the bar too far in front of the shins, which pulls you forward and strains the lower back.
- Rushing or skipping the pause to use momentum, which defeats the purpose of building strength from a dead stop.
- Rounding the lower back under the load instead of keeping a neutral, braced spine, risking injury.
Häufig gestellte Fragen
What muscles does the barbell pause deadlift work?
It trains the glutes, hamstrings, and spinal erectors as the main movers, with the pause adding extra mid-range tension. The lats, core, and grip also work hard to hold position throughout the lift.
Where should I pause during the lift?
The most common pause point is just below the knee, where many lifters lose position. Hold the bar still for 1–3 seconds, then finish the pull from the dead stop.
How is the pause deadlift different from a normal deadlift?
A standard deadlift is one continuous pull, while the pause deadlift adds a deliberate stop mid-lift. The pause removes momentum and builds positional strength and control, but means you'll use lighter loads.
How many sets and reps should I do?
Because the pause is demanding, keep reps lower — around 3–5 sets of 3–5 reps with a controlled hold works well. Treat it as a strength and technique tool rather than a high-rep finisher.
Is the pause deadlift good for beginners?
It's best once you can perform a regular deadlift with a neutral spine, since the pause demands solid position under load. Beginners should master the standard deadlift first, then add pauses to reinforce good form.
