Tip: Get Stronger Using Paused Deadlifts

This will teach you to better use your lats and it'll increase time under tension for hypertrophy. Here's how to do it.

Categorized under Training

The paused deadlift is brutal. Essentially, it’s a standard deadlift from the floor but instead of pulling continuously until lockout, you pause at roughly mid-shin level for a 2-3 second count. This teaches you to use your lats and also serves as a way to increase time under tension, which improves overall muscle growth.

The Paused Deadlift

You can’t be a hero and use maximal weight. Instead it’s best to start with roughly 55% of your 1RM and then work your way up during a given block of training. A month-long block may look something like this:

Week 1: 55% 1RM at 3 x 5
Week 2: 60% 1RM at 3 x 5
Week 3: 65% 1RM at 3 x 4
Week 4: 70% 1RM at 3 x 3