Halting Deadlift

Body region

• Legs
• Back
• Glutes

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Erector Spinae
• Vastus Lateralis
• Vastus Medialis
• Adductor Magnus

Holds

• Trapezius
• Latissimus Dorsi
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Set up with a clean-width grip, bar over mid-foot, hips lower than the shoulders and back flat.
2. Push the floor away and lift the bar to just above the knees, shoulders over the bar.
3. Hold that position for two to three seconds with a flat back and the bar against the thighs.
4. Lower the bar under control to the floor without standing up, and reset.

Cues

• Keep the bar close to the legs during the pause.
• Use a lighter load than your normal deadlift.

Common mistakes

• Rounding the back during the hold.
• Using too much weight to get through the pause.
• Hips shooting up before the bar leaves the floor.

Alternatives

• Deadlift
• Deficit Deadlift