What equipment do you need for the paused deadlift?

You need barbell to do the paused deadlift.

What is a good paused deadlift?

For men, a good paused deadlift is about a 360 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 190 lb and elite lifters pass 552.5 lb. For women, the standards run from about 95 lb to 345 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

Paused Deadlift

How to do the paused deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Beginner
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Glutes exercises Barbell exercises

How to do it

Stand with feet hip-width apart and the weight over the mid-foot. Hinge at the hips and bend your knees to grip the weight with a flat back. Lift the weight by extending your hips and knees, then lower it back down under control.

1Set up as for a conventional deadlift and pause just below the knee for a count; you should feel your hamstrings and lats working hard
2Maintain a tight core and flat back as you hold the pause, then drive through your feet to stand up
3Squeeze your glutes at the top before lowering under control

Common mistakes

Don't round your back or let your chest collapse when pausing
Avoid bouncing the bar off the floor or jerking it up
Don't hold your breath too long; exhale through the lift and inhale at the bottom