Better Than Paused Deadlifts: 3 Superior Exercises for Strength Development

The paused deadlift has long been a staple in strength training programs, but is it really the most effective variation for building pulling strength? As someone who has spent years analyzing and coaching the deadlift, I’ve come to scrutinize this popular variation. Today, I’ll share three superior alternatives that can deliver better results with fewer drawbacks.

What to see how to perform these lifts and get the most out of them? Check out the video below.

Why Reconsider the Paused Deadlift?

Before diving into the alternatives, let’s understand why the traditional paused deadlift might not be your best option. The deadlift is fundamentally a concentric-only movement – you break the bar off the floor and stand tall at lockout. The paused deadlift, typically performed with a pause just below the knee, introduces a deliberate slowdown at your mechanically weakest position. This is precisely where you should be accelerating through the movement.

Additionally, many lifters aren’t honest with their pauses. What should be a quality isometric hold often becomes merely a slight deceleration, undermining the intended benefits. While isometric training has substantial research supporting its ability to improve strength at specific joint angles, these benefits are lost without proper execution.

Three Superior Alternatives to the Paused Deadlift

1. The Chair Deadlift

The chair deadlift is an excellent variation that works for both conventional and sumo pullers, specifically targeting hip strength, lower back development, and lockout power.

Key Benefits:

• Reinforces proper hip position throughout the movement
• Maintains long arm position without compromising technique
• Particularly effective for sumo deadlifters
• Builds lockout strength while maintaining position integrity

Execution Tips:

1. Position a box or chair at approximately your deadlift stance height
2. Place the barbell in front of the chair
3. Maintain long arms and a tall chest position
4. Use hip drive to break the bar off the floor
5. Consider implementing a “plus one” technique: perform three reps from the chair, followed by a full stand-up on the third rep

2. The Boris Deadlift

The Boris deadlift incorporates the benefits of paused work while eliminating the drawbacks of mid-pull deceleration. This variation is particularly effective for conventional pullers but can benefit sumo pullers as well.

Key Features:

• Implements strict pause timing at a specific position
• Maintains movement integrity throughout the lift
• Better suited for conventional pullers
• Allows for quality isometric work without compromising pull mechanics

Execution Guidelines:

1. Set up in your normal deadlift stance
2. Pull the bar to just below knee height
3. Hold for a strict 2-3 second count
4. Return to starting position with control
5. Repeat for prescribed reps, finishing with a full deadlift

3. The Deficit Deadlift

While not directly replicating the pause element, the deficit deadlift offers unique benefits that address many of the same training goals as the pause deadlift.

Advantages:

• Increased range of motion
• Extended time under tension
• Forces improved pushing mechanics from the floor
• Naturally builds speed through typical sticking points

Implementation Tips:

1. Stand on a platform 1-3 inches high
2. Position requires lower hip placement due to increased range of motion
3. Maintain long arms throughout the movement
4. Focus on explosive power through traditional sticking points

Programming Considerations and Recovery Management

The deadlift, being a concentric-only movement, places significant demands on your central nervous system (CNS). When programming these variations, consider the following:

1. Load Management: These variations often require less weight than traditional deadlifts, allowing for better recovery while still providing training stimulus.
2. Position Integrity: All three exercises emphasize position strength, which translates directly to improved performance in your competition deadlift.
3. Recovery Optimization: By reducing overall load while maintaining or increasing time under tension, these variations allow for better recovery between sessions.

Making the Right Choice for Your Training

If you’ve been using paused deadlifts, consider why you included them in your program and what specific weaknesses you’re trying to address. Here’s a quick guide for choosing the right variation:

• For sumo pullers focusing on hip strength: Prioritize chair deadlifts
• For conventional pullers working on position strength: Start with Boris deadlifts
• For all pullers needing improved power from the floor: Implement deficit deadlifts

The Importance of Quality Over Quantity

Remember, if you do choose to incorporate paused work in your training, quality is paramount. The research from tri-phasic training suggests that true isometric benefits require a full six-second pause – a duration that would humble most lifters and expose the ineffectiveness of typical “paused” deadlifts.

Conclusion

While the paused deadlift has its place in strength training, these three alternatives – the chair deadlift, Boris deadlift, and deficit deadlift – offer superior benefits with fewer technical drawbacks. By focusing on position strength, proper mechanics, and quality movement patterns, these variations can help your deadlift numbers soar while maintaining better recovery capacity.

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