Sumo Pause Deadlift | Build Pulling Power & Positional Strength

Sharpen your deadlift mechanics and build serious pulling power with the Sumo Pause Deadlift. This deadlift variation introduces a strategic pause just off the floor to reinforce positioning, improve tension, and eliminate common breakdowns in your pull. It's an essential accessory for lifters looking to boost strength off the floor and lock in better technique.

How to Perform a Sumo Pause Deadlift:

Set up like a standard sumo deadlift—feet set wider than shoulder-width apart, with toes pointing outwards.

Hinge forward at the hips to grab the bar, hands shoulder width apart.
Bring the barbell up by sending the hips forward and extending your knees.

Pause ~1–2 inches off the ground, holding tension through your midline.
After the pause, lower under control by hinging at the hips and sending your glutes backwards.

Repeat for 3–6 reps, focusing on maintaining position and control.

Benefits:
Improves strength and tension off the floor
Reinforces proper positioning and bar path
Builds discipline and control under load
Great for lifters with sticking points early in the pull

📹 This video is part of our Strength Training + Prep for Lifting series, designed to help you lift more efficiently, address weak points, and build better movement habits.

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Видео Sumo Pause Deadlift | Build Pulling Power & Positional Strength канала FX Physical Therapy