Barbell Paused Sumo Deadlift

The sumo deadlift with a dead stop just below the knees on the way up; the pause takes the momentum out of that point.

How to do it

Setup

Wide stance, toes out, shins at the bar, grip inside the knees, back flat, chest tall.

Steps

Break the bar off the floor and stop it just below the knees.
Hold the position for a beat, back flat, knees out.
Finish the pull to lockout, then lower without a pause.

Common mistakes

Pausing with the hips higher than they started: chest and hips rise together into the stop. Letting the bar drift off the legs during the hold: keep it close. Rebounding off the floor: every rep starts dead.

Breathing

Big breath and brace before the pull, exhale after lockout.