Do Paused Deadlifts

There's no sugar coating here: these can be absolutely brutal, but they accomplish a few important things:

  • They help synchronize the shoulders and hips (namely the latter) from coming up too fast.
  • They help improve upper back (lat) tension.
  • They get people stronger in ranges of motion where they're weakest.

For programming purposes, aim for sets of 3-5 reps using 50-65% of 1-rep max, pausing 2-3 inches off the floor (or at mid-shin level depending on the individual and where the bar tends to stall) for a 2-3 second count each rep.

If you want to up the ante even further, perform a full pause in the same spot on the way up AND the way down.

Related:  30 Days of Deadlifts

Related:  11 Damn Good Deadlift Tips