Barbell Paused Sumo Deadlift
Master the Barbell Paused Sumo Deadlift to build immense lower body strength and refine your pulling technique.
- Movement
- Compound
- Force
- Pull
- Per set
- 2 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Paused Sumo Deadlift
Description
A Barbell Paused Sumo Deadlift is a variation of the traditional deadlift where the lifter assumes a wider stance and uses a mixture of hip and leg strength to lift the barbell. The pause adds an element of difficulty, enhancing muscle engagement
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How to do Barbell Paused Sumo Deadlift
- 01Setup
Approach the barbell with your feet wider than shoulder-width apart, toes pointed out at approximately 45 degrees. Position the barbell directly over your midfoot.
- 02Setup
Hinge at your hips and bend your knees to grip the barbell with a pronated or mixed grip, hands inside your knees and about shoulder-width apart. Ensure your shins are vertical, chest up, and back flat.
- 03
Initiate the lift by driving through your heels, extending your knees and hips simultaneously while keeping the bar close to your body and your core braced.
- 04
As the bar passes your knees, pause for 1-2 seconds with your chest up and shoulders back, maintaining full tension throughout your body.
- 05
Continue extending your hips to stand tall, squeezing your glutes at the top without hyperextending your lower back.
- 06
Lower the barbell by hinging at your hips first, then bending your knees once the bar clears them, controlling the descent back to the floor.
Tips
- Maintain a neutral spine throughout the entire lift; brace your core tightly as if preparing for a punch, from the floor to the lockout.
- Focus on driving your hips forward powerfully from the paused position to maximize glute and hamstring engagement during the second half of the lift.
- Keep the barbell as close to your body as possible during both the ascent and descent to maintain leverage and reduce strain on your lower back.
- Use the pause as a mental check to ensure your hips and shoulders are rising together, preventing your hips from shooting up too fast.
Common mistakes
- Rounding the back during the lift compromises spinal integrity; maintain a flat back by actively engaging your lats and keeping your chest proud.
- Allowing the hips to rise faster than the shoulders turns the deadlift into a stiff-legged deadlift, shifting load incorrectly; ensure your hips and shoulders rise simultaneously from the floor and the pause.
- Bouncing the weight off the floor negates the benefits of the deadlift's eccentric phase; control the descent and reset your position for each repetition.
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Is Barbell Paused Sumo Deadlift good for beginners?
Barbell Paused Sumo Deadlift is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Paused Sumo Deadlift?
You need Barbell to perform Barbell Paused Sumo Deadlift. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Paused Sumo Deadlift?
Maintain a neutral spine throughout the entire lift; brace your core tightly as if preparing for a punch, from the floor to the lockout. Focus on driving your hips forward powerfully from the paused position to maximize glute and hamstring engagement during the second half of the lift. Keep the barbell as close to your body as possible during both the ascent and descent to maintain leverage and reduce strain on your lower back. Use the pause as a mental check to ensure your hips and shoulders are rising together, preventing your hips from shooting up too fast.
What are common mistakes when doing Barbell Paused Sumo Deadlift?
Rounding the back during the lift compromises spinal integrity; maintain a flat back by actively engaging your lats and keeping your chest proud. Allowing the hips to rise faster than the shoulders turns the deadlift into a stiff-legged deadlift, shifting load incorrectly; ensure your hips and shoulders rise simultaneously from the floor and the pause. Bouncing the weight off the floor negates the benefits of the deadlift's eccentric phase; control the descent and reset your position for each repetition.
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Free · iPhone only · Available on the App Store