Paused Deadlift Below the Knee

Barbell variation that changes grip, stance, or range to provide a specific progression while keeping a stable bilateral load.

• Compound
• Barbell
• Advanced

How to do it

• Center the bar and use symmetrical grip marks
• Keep the bar close to its efficient path
• Add load only when the range is repeatable

Sets, reps and tempo

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

Tempo: Drive up explosively with a neutral back, lower for 2 s keeping the bar close

Common mistakes

• Gripping the bar asymmetrically
• Changing stance between repetitions to finish the set

Muscles worked

Primary

• Hamstrings
• Glutes
• Back

Secondary

• Erectors / lower back
• Traps
• Forearm

Alternatives

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