Paused deadlift

A compound exercise for the hamstrings and glutes and lower back, with help from the upper back, forearms, quads. Equipment: barbell.

Orbit

Drag to rotate

WorksHamstringsGlutesLower backUpper backForearmsQuads

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Set up as for a deadlift, bar over the middle of the foot.
Stop two seconds just below the knee
Finish the pull with the hips through

Muscles worked

Paused deadlift: 3D figure mid-rep with the hamstrings and glutes and lower back highlighted

Hamstrings · main
Glutes · main
Lower back · main
Upper back
Forearms
Quads

Equipment

Barbell

Alternatives

Exercises that train the same main muscles. See all paused deadlift alternatives.

DeadliftBarbell
Dumbbell hang cleanDumbbells
High-handle hex bar deadliftTrap bar
Power cleanBarbell
Deficit deadliftBarbell and Plyo box or step
Dumbbell Romanian deadliftDumbbells

More hamstrings exercises

Romanian deadliftBarbell
Kettlebell swingKettlebells
Single-leg Romanian deadliftNo equipment
Leg curlLeg curl machine
Nordic curlNo equipment
Cable pull-throughCable machine

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