Barbell Paused Sumo Deadlift
Description
The barbell paused sumo deadlift introduces a pause partway through the concentric portion of the lift, typically just below the knees. The pause eliminates momentum, exposes weak spots, and builds positional strength right where lifters often break down off the floor.
Muscle Group
Equipment Required
Barbell Paused Sumo Deadlift Instructions
- Set up over a loaded barbell with a wide sumo stance, toes turned out.
- Bend at the hips and knees to grip the bar with hands inside your legs.
- Pull your shoulders back, brace your core, and engage your lats.
- Drive through your feet and push the floor away to start the lift.
- When the bar reaches just below your knees, pause for a full second.
- Maintain a flat back and tight bracing throughout the pause.
- Continue the pull, driving your hips forward to lock out.
- Lower the bar back to the floor with control and reset before the next rep.
Barbell Paused Sumo Deadlift Form & Visual
Barbell Paused Sumo Deadlift Benefits
- Builds positional strength at the weakest point
- Eliminates momentum
- Exposes form breakdowns
- Develops time under tension in the working range
- Strong carryover to competition sumo deadlift
- Pairs well with band-resisted training
Barbell Paused Sumo Deadlift Muscles Worked
- Gluteus maximus
- Adductors
- Hamstrings
- Erector spinae
- Latissimus dorsi
Barbell Paused Sumo Deadlift Variations & Alternatives
- Barbell Sumo Deadlift
- Barbell Pause Deadlift
- Barbell Banded Sumo Deadlift
- Romanian Deadlift
