The paused deadlift is performed in sort of a different way than a paused bench/squat. As opposed to pausing the lift at the absolute bottom of the range of motion (which we already do by default with a normal deadlift), it is done just after beginning the concentric portion of the lift.
Q1: I can see this being negative, because it makes us decelerate the bar to pause in the middle of the lift… This seems bad for maximum strength/power?
Q2: Assuming there is some truth to my assumption - why would we ever use a paused deadlift over variations like rack/block pulls and deficit deadlifts?
Q3: If there are unique benefits to the paused deadlift, why are we not using this sort of variation for the bench and squat aswell - pausing after having already started the concentric rep?
I probably wouldn’t do a paused deadlift to maximize high velocity force production unless I wanted to select a particular joint angle or muscle length to train. Even then, I’d probably just do a partial movement like pull from blocks or something. With respect to “maximum strength”, I agree that adding a pause in reduces the load that an individual can lift compared to a deadlift without a pause. Does the paused deadlift produce a smaller improvement in deadlift performance compared to other deadlift variations? While that is likely decided retrospectively based on an individual’s response, I think there is a theoretical basis for the paused deadlift, which I’ll expand upon below.
I’m not sure that’s the right question. Rather, I’d be asking a series of questions
"What exercises besides the competition deadlift drive up my competition deadlift?"
*- "*If there are exercises that drive up the competition deadlift, which ones work best?" - “If there’s more than one that works equivalently well, is there a preferred order and programming style suited for one or the other?”
Ultimately, I think that there are a number of lifts that have the potential to improve performance on the competition deadlift, including the paused deadlift. The paused deadlift is very specific to the competition deadlift in every way except for contraction type, e.g. there is more of a focus on an isometric portion of the lift. That said, for many lifters- heavy pulls involve a very long isometric contraction prior to the weight leaving the floor. One may theorize that a person who yanks or tries to rip the bar off the floor would do worse with paused deadlifts than another variation, but this may not be the case either. Paused deadlifts also allow the lifter to focus on very common, deadlift-limiting errors- namely bar position and motor patterning. Keeping the bar close to the shins is imperative for deadlift performance and some lifters have problems with this. Practicing a lift variation that allows focus on isometric contraction of the lats and other contributing muscles in the specific position can be useful. Next, many lifters have an issue with extending their hips faster than their knees and ending up “behind the bar”, which ultimately limits mechanical advantage during the lock out. By practicing a lift variation that forces the lifter (or at least gives them an opportunity) to correct this, their competition performance may improve.
On the other hand, some people may do worse with paused deadlifts compared to other variations, but I wouldn’t necessarily expect (or try to predict) this from the get-go. Rather, I’d assume all variations work relatively well and try to figure out what, if any, tend to do better than another.
We do sometimes, e.g. spoto press (on bench) and squats with a pause half way up. We program these less routinely than in the deadlift given the paucity of deadlift variations that are specific to the competition deadlift.
I appreciate the long and informative response, cheers. Two follow ups:
This makes alot of sense.
Would you expect or has it been your experience that paused deadlifts produce a smaller improvement in deadlift performance compared to something like deficit/block pulls - for lifters who do not have these technical problems? I assume there are individual differences here, just curious if you have a hypothesis or experience from practice.
How do you feel about paused deadlifts in a hypertrophy / higher volume training cycle?
Not at all. If anything, my experience suggests a more robust response to paused deadlifts than block pulls and overload pulls, but about the same as deficit pulls. Still, I think there can be utility in all of these variations.
Wouldn’t be my favorite choice unless someone really wanted to do them.