Paused Trap Bar Deadlift

Deadlift with a 1–2 s pause just after leaving the floor, where technique tends to break down.

• Compound
• Barbell
• Intermediate

How to do it

• Pause for 1–2 s just after the bar leaves the floor, 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: 4–8 reps · 1–3 RIR

Tempo: Pull off the floor, pause 1–2 s with the bar just above it, stand up with intent, and lower for 2 s under control

Common mistakes

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

Muscles worked

Primary

• Quads
• Glutes
• Back

Secondary

• Hamstrings
• Erectors / lower back
• Traps
• Forearm

Alternatives

• Trap Bar Deadlift
• Conventional Deadlift
• Sumo Deadlift
• Barbell Back Squat