Pause deadlifts require discipline since it's extremely uncomfortable and very challenging to hold proper positioning while pausing in the middle of a rep. Pause reps are performed by initiating the pull and then pausing 2-4 inches off the floor for 3-5 seconds.
The benefit of incorporating pause lift is the fact that it takes away the momentum gained from pulling off the floor and is great for learning how to stay tight and under control during the lift.
A super solid grip is essential to getting the most out of your deadlift. Consider doing farmer’s walks, fat bar deadlifts, static holds, higher rep sets, or a combination of the above.
When deadlifting it is essential to keep the bar close to you, so many guys let the bar get away from them which in turn results in a lot of stress on the lower back. Focus on pulling the bar into and up your body to make this happen. We suggest filming your deadlift from a side angle to ensure you are performing the lift correctly.