Paused Deadlift Below the Knee

Deadlift with a pause below the knee, holding the torso position under load.

• Compound
• Barbell
• Advanced

How to do it

• Pause for 1–2 s with the bar just below the knees, staying tight
• Keep the load against your legs and your back neutral from the pull off the floor
• Push the floor away with your feet and extend hips and knees together

Sets, reps and tempo

Ranges: 3–6 reps for strength · 5–8 for hypertrophy · 1–3 RIR

Tempo: Pull off the floor, pause 1–2 s below the knees, and rise with intent; lower for 2 s under control

Common mistakes

• Pulling with the back before the legs
• Shortening the pause as fatigue builds

Muscles worked

Primary

• Hamstrings
• Glutes
• Back

Secondary

• Erectors / lower back
• Traps
• Forearm

Alternatives

• Conventional Deadlift
• Romanian Deadlift
• Barbell Row
• Hip Thrust