Additionally, it’s a good habit in any movement to always think about moving the barbell as quickly as possible throughout the concentric range of motion.Īdditionally, you want to ensure that after you’ve paused the barbell travels upward. You don’t want to pull from the paused position lazily or else you’ll risk failing the rep if the load is too heavy. Once you’ve paused, and you’ve committed to driving up to standing, you want to produce the maximum amount of force to stand up. This is a cue that also helps prevent your hips from rising too early in the bottom position of the deadlift. Since the quads are the primary knee extensors, you want to think about ‘pushing the floor away’ by using the quads and extending from the knee. Instead, the deadlift should be initiated using the knee extensors to drive the barbell from the floor to knee position. If you begin the deadlift using your glutes and spinal erectors as the prime mover, then you’ll end up changing your torso and shoulder position to favor those muscle groups. In order to maintain the position of your torso and shoulders, you want to cue yourself to drive from the legs first. Cue yourself to ‘drive from the legs’ first This is something you want to avoid when pause deadlifting. In other words, their hips travel faster than the barbell, and their torso becomes more parallel to the floor as they initiate the movement. This is especially true if you are choosing to pause just off the floor.Ī common fault for some lifters who struggle off the floor is their hips will rise too fast out of the bottom position. But, the key aspect is that when you implement a pause these angles shouldn’t change all too much. Some lifters might have their shoulders more or less in front of the barbell, and their torso angle more or less horizontal to the floor in their start position. In the start position for a regular deadlift, your shoulders should be slightly in front of the barbell, with your torso about 45-degrees to the floor. When implementing the paused deadlift, your torso and shoulders should keep a very similar angle related to the barbell compared with your start position. Focus on the position of your torso and shoulders If you find the bar drifting away from the body as you cycle through reps, then it might be a sign that your lats need to get stronger. Since the paused deadlift creates more time under tension in the bottom position, your lats will need to work harder to maintain the bar on your shins. When this happens, the load will pull you forward, and it will require a lot more strength and energy to keep your balance. If your lats are not engaged, then it’s much easier for the barbell to drift away from the body. Having the barbell stay on your body is primarily controlled by the strength and tension in your lats. One of the key positions in the deadlift is to keep the barbell as close to your body (shins and thighs) as possible while executing the movement. Very few lifters will pause the deadlift above the knee because there are other deadlifting variations to improve the lockout that are more effective. Alternatively, if you struggle to bring the bar into the lock-out position, then you should pause either just below the knee or at the knee. If you struggle to break contact with the floor, then you should bring the bar up about 1-2 inches and then pause in that position. Typically, you’ll pause wherever you have a sticking point, which is where you either feel the weakest or fail under maximal loads. The exact place is going to differ on an individual basis, but for most people, the pause will be implemented somewhere between the floor and knee. One of the common questions about the paused deadlift is where should you pause within the range of motion.
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