Why Pause Deadlifts are Terrible: A Comprehensive Guide to Building a Stronger Deadlift Without Them
The deadlift is one of the most fundamental exercises in strength training and weightlifting, known for its ability to develop full-body power. This lift requires engagement from nearly every muscle, from your toes to your fingertips. But while many people aim to improve their deadlift strength and technique, they often turn to methods that aren't always effective or can even be counterproductive. One common example is the pause deadlift—a movement that some lifters swear by but is often overrated and misused.
In this guide, we’ll break down the deadlift, discuss the sticking points many lifters encounter, and address why pause deadlifts might not be the solution people think they are. From better ways to train the deadlift to effective variations and exercises for improving weak points, we’ll show you how to make your deadlift stronger without getting bogged down in unnecessary pauses.
What is the Deadlift?
The deadlift is a compound movement that involves lifting a loaded barbell from the ground to a standing position, requiring both the hips and knees to reach full extension. The deadlift begins with the concentric (lifting) phase rather than the eccentric (lowering) phase, making it a unique exercise that builds raw strength like few others can.
During a deadlift, the glutes, hamstrings, lower back, and core work together to stabilize and lift the bar, offering benefits beyond simple strength. The deadlift improves posture, boosts grip strength, and can even enhance metabolism due to the vast amount of muscle engagement.
There are multiple deadlift variations, each targeting different muscles and offering specific benefits. The most popular are the conventional deadlift and the sumo deadlift, each with its own stance, technique, and optimal application.
Why Pause Deadlifts Aren’t as Effective as You Think
Pause deadlifts are often used to address weaknesses by forcing the lifter to stop and hold a position partway through the movement. The concept is that pausing will create tension and strengthen that specific point. However, this method often misses the mark. Many lifters focus too much on maintaining the pause and end up losing sight of the actual purpose of the movement, which is to develop full-body strength and coordination.
When lifters incorporate pause deadlifts, they may slow down the lift’s natural rhythm, which can create bad habits or even lead to improper form. By pausing, lifters may rely less on the explosive power that drives the deadlift and more on rigid strength, which can reduce overall force development. Instead of helping lifters work through weak points, pause deadlifts often disrupt the flow of the lift and make it harder to build momentum.
Here’s a closer look at the issues with pause deadlifts and alternative methods that can be more effective:
Lost Focus on Purpose: The pause takes attention away from the drive off the floor and the fluid mechanics of the lift. Pausing too often can make lifters forget how to execute a smooth, powerful pull.
Risk of Poor Form: Pausing partway up increases the risk of rounding the back or shifting weight improperly, especially if lifters don’t have a solid foundation.
Ineffective at Building Explosive Strength: Pause deadlifts don’t encourage the same kind of explosive force that’s essential for a strong deadlift.
Before We Move On…What Are the Stances of the Deadlift, and Do They Matter?
Your stance in the deadlift—conventional or sumo—affects muscle recruitment, force generation, and performance. Understanding how these stances differ can help you choose the best setup for your body type and goals, so you can address weaknesses more effectively than with pause deadlifts.
Conventional Stance
In the conventional deadlift, feet are placed about hip-width apart with hands gripping the bar outside the knees. This stance heavily engages the lower back, glutes, and hamstrings. It’s particularly effective for lifters with shorter torsos and longer arms, as it allows a more natural pulling motion.
The conventional deadlift’s hip hinge movement requires flexibility, which can make it difficult for those with limited range of motion. However, it’s a great way to build the posterior chain and functional fitness overall.
Sumo Stance
The sumo deadlift involves a wider stance, with the feet positioned outside shoulder width and hands gripping the bar inside the knees. This setup emphasizes the quadriceps, inner thighs, and adductors while reducing strain on the lower back, making it ideal for lifters with longer torsos or lower back concerns.
The sumo stance reduces the range of motion, providing a mechanical advantage for certain body types and allowing for an upright torso, which can be easier on the spine. It does, however, require flexibility in the hips and groin, which not everyone has.
Why There are Better Ways to Improve the Deadlift than Pause Deadlifts
If your goal is to improve your deadlift by overcoming sticking points or building strength, there are far better methods than pause deadlifts. Here’s a breakdown of some more effective alternatives that target specific parts of the lift without disrupting your flow or form.
1. Floating Deadlifts: Building Strength from the Floor
Floating deadlifts involve lifting the barbell without letting the plates touch the ground between reps. This variation is excellent for improving strength off the floor by increasing time under tension and reinforcing proper technique.
Instead of pausing, floating deadlifts train you to stay tight and powerful from the very bottom of the lift, helping you generate more force and avoid issues with stalling early in the movement.
2. Block Deadlifts: Overcoming Midpoint Sticking Points
Block deadlifts can be useful for those who struggle mid-lift, as they involve pulling from an elevated starting position. This reduces the range of motion, allowing you to focus on the specific point in the lift where you’re weakest.
Unlike pause deadlifts, block deadlifts don’t interfere with the lift’s natural mechanics. They isolate the midpoint without sacrificing the lift’s explosiveness, making them a superior option for addressing this sticking point.
3. Chains or Bands: Enhancing Lockout Strength
For lifters who have difficulty with lockout strength, adding bands or chains can add accommodating resistance, making the weight heavier as you move through the lift and reinforcing the importance of acceleration.
Chains and bands help lifters build power at the top without a pause, maintaining the flow and rhythm of the lift. This approach improves both speed and strength in a way that pause deadlifts simply can’t.
4. Deficit Deadlifts: Increasing Bottom-End Strength
Deficit deadlifts force lifters to initiate the movement from a slightly elevated surface, increasing the range of motion and emphasizing strength at the lift’s beginning.
This variation develops hamstring, glute, and lower back strength, making it an excellent substitute for pause deadlifts. Deficit deadlifts don’t interrupt the lift’s natural rhythm, allowing lifters to strengthen weak points while maintaining explosiveness.
5. Isometrics Against Pins: Versatile for Any Sticking Point
Isometrics are one of the most effective ways to target sticking points at any point in the lift. By pulling against pins set at various heights, you can develop strength and muscle tension in specific ranges of motion, making this an adaptable alternative to pause deadlifts.
Isometrics force the muscles to work against resistance in a static hold but don’t require pausing mid-lift. This method can increase your ability to apply force at various stages, helping with both lockout and midpoint challenges without disrupting form.
What About Jump Training?
Jump training (plyometrics) may seem unrelated to the deadlift but can significantly impact your ability to generate force quickly. Exercises like box jumps, broad jumps, and depth jumps develop explosive power, which translates into greater drive off the floor in the deadlift.
Plyometric training primes the nervous system for forceful, fast-twitch muscle contractions, helping lifters improve the initial pull without relying on a pause. Adding plyometrics a couple of times a week can enhance your deadlift’s explosive power.
Why Understanding Weak Points is Better Than Pausing
A thoughtful approach to deadlift training, tailored to individual weak points, is far superior to using a blanket method like pause deadlifts. By addressing specific areas—whether it’s off the floor, in the middle, or at the lockout—you can target weaknesses directly and make meaningful progress.
Focusing on variations that suit your specific sticking points will help you build a stronger, more fluid deadlift without relying on pauses that detract from the lift’s explosive power. Experiment with the above exercises to identify what works best for your needs, and you’ll soon see significant improvement.
Conclusion: Building a Stronger Deadlift Without Pause Deadlifts
Improving your deadlift is about understanding your body mechanics, identifying weak points, and implementing exercises that address these needs without interrupting the lift’s natural flow. While pause deadlifts may seem like a quick fix, they often do more harm than good by taking the focus off explosive power and compromising form.
By working on stance, using targeted variations, and incorporating explosive movements, you’ll build a deadlift that’s not only stronger but also smoother and more efficient. Skip the pauses, focus on your form, and apply the exercises discussed in this guide for a deadlift that can meet your strength goals. Remember, consistency is key—stick with it, refine your technique, and watch your deadlift soar.