Barbell Pause Deadlift

Position the bar over your midfoot, hinge your hips back, and grip it with both hands.

Lift the bar close to your body, pause briefly just above the floor, then finish standing up.

Finish standing without leaning backward, then hinge your hips back to lower the bar.

This movement primarily works your hamstrings, glutes. Focus on controlling the motion through these muscles.

Avoid letting the bar drift away or losing torso tension during the pause.

Breathe in to brace before starting and reset your breathing after standing.

During the pause, keep the bar close and maintain tension through your torso.