Pause deadlifts - I have heard people say that they don't work or they got very little out of them, but I believe this is because they weren't executing them correctly.. with any supplemental/accessory work there must be a distinct goal/intent in the execution that directly relates to remedying the weak point of the main lift you are trying to target, this can be done through overloading the weak position by creating greater stress to the tissues through extended tension or load, otherwise you would be better served just doing more sets of your main exercise.
There are many different heights/positions you can do these from, you could change these every training session or work with a position for a training cycle... The key 🔑 with these is to make coming out of the paused position feel like it would if you stalled there with a max weight.
This is done by pulling much slower from the floor dead stop 🛑 in the pause position (stop the movement and statically hold the weight) while you are there arch hard to maintain position and not get pulled out of place, flex your lats then restart the movement and maintain position and try lock the weight out fast 💨... it won't be fast if you do the pause and static hold correctly it should be hard.
These are done as supplemental work after your main work. Starting around 50% of your training max for 3-5sets of 2-4reps and either adding longer pauses, more volume or more weight to progress each training session (not all at once). Film each set and try to work on improving your position and tightness with every set.
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