What muscles does the Barbell Pause Deadlift work?

The Barbell Pause Deadlift mainly works the glutes, hamstrings and lower back.

How many sets and reps of the Barbell Pause Deadlift?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Barbell Pause Deadlift?

45-Degree Hip Extension, 90-90 Hip Stretch, Band Hip Thrust and Band Monster Walk work the same main muscle.

Barbell Pause Deadlift

Pause the bar just below the knee on the way up to reinforce position and build strength off the floor.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Hamstrings, Lower back
Equipment: Barbell
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the glutes, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Pause Deadlift work?: The Barbell Pause Deadlift mainly works the glutes, hamstrings and lower back.
What equipment do you need for the Barbell Pause Deadlift?: A barbell.
How many sets and reps of the Barbell Pause Deadlift?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Barbell Pause Deadlift?: 45-Degree Hip Extension, 90-90 Hip Stretch, Band Hip Thrust and Band Monster Walk work the same main muscle.

Program it for your clients

Coaches add the Barbell Pause Deadlift to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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