Bar drifts forward during the pause
Lats not engaged; moment arm increases during the hold.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗Foam RollLats↗StretchDoorway pec stretch↗Hinge · Full Body
Paused Deadlift (Below Knee)
Coaching cues
- Standard deadlift setup; pause when the bar reaches shin height
- Hold 2-3 seconds; maintain position — no letting it rest
- Drive through the floor to finish the pull
- Builds off-the-floor patience and strength
Common faults 2
Hips drop below the start on the pause
Squatting the bar; leg drive angle changes unfavorably.
Overactive muscles
Hip flexorsQuadriceps
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗