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.

Tags ,

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