Barbell Sumo Paused Deadlift
Strengthen your posterior chain! The paused deadlift variation will improve your strength, power and technique.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Load a barbell with the appropriate weight for your fitness level.
2. Stand with your feet wider than shoulder-width apart, with your toes pointing slightly outward. Position your feet so that the bar is over the midfoot.
3. Bend at the hips and knees to lower your body and grasp the bar with an overhand grip (or mixed grip if preferred), hands inside of your legs.
4. Ensure your spine is in a neutral position, with your chest up, shoulders back, and core engaged.
5. Begin the lift by driving through your heels to extend your hips and knees.
6. As you lift the barbell, maintain a neutral spine and keep the bar close to your body.
7. Once the bar reaches just below knee level, pause and hold the position for a second or two, keeping all muscles tight and engaged.
8. After the pause, continue to lift the bar to a fully standing position, with your shoulders back, chest out, and hips fully extended.
9. Return the bar to the floor by hinging at the hips, pushing your buttocks back and bending your knees once the bar passes them.
10. Repeat for the recommended number of reps, maintaining proper form throughout the set.
Remember to perform this exercise with control and proper technique to prevent injury, and consider consulting a fitness professional for guidance if this exercise is new to you.
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