Lower back rounds during the pause
Erectors and lats fail to hold position under sustained load.
Overactive muscles
HamstringsLatissimus dorsi
Corrective work
Foam RollHamstrings↗Foam RollLats↗StretchHamstring stretch with strap↗Hinge · Full Body
Pause Deadlift
Coaching cues
- Pull the bar off the floor; pause for 2 seconds just below the knee
- Maintain perfect position — no relaxing during the pause
- Drive through the floor to stand after the pause
- Teaches patience off the floor and builds positional strength
Common faults 2
Hips drop during the pause
Leg drive fails to maintain the pull position.
Overactive muscles
Hip flexorsQuadriceps
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗