A paused deadlift is performed with stops at certain points in the lift. The pause can be put at any point in the movement, usually depending on where your sticking point is. Mid-shin and just below the knee are the most common places to pause in the range of motion. Pause for 2-3 seconds.
Hold the upper body tight throughout the whole movement. This exercise will not only build back strength, but also technique. Paused deadlifts force you to learn proper position at different stages in the lift.
This teaches you to use your lats and also serves as a way to increase time under tension, which improves overall muscle growth. It's best to start with about 55% of your 1 rep max.
related posts
5 Reasons Your Progress Stalled Out
Can't reach your goals? Chances are it's because of one of these things.
Tip: Over and Backs
It's hard to beat this simple drill for upper body mobility. Try 50 reps every day.
Tip: A New Way to Do Chest Dips
The pin dip variation will hit your pecs in a whole new way, plus it nails the traps and triceps. Check it out.
A New Trick for Building Your Legs
Make legs great again. Or make yours great for the first time. This little trick will change how you train your lower body.