Pause RDL
Primary
Hamstrings
Secondary
Glutes, Lower Back, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
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Use for increased time under tension. The Pause RDL — a compound hip hinge movement — is one of the most effective ways to train your hamstrings, with secondary work on your Gluteus maximus and Erector spinae.
Everything You Need to Know About the Pause RDL
The Pause RDL is a intermediate difficulty exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for increased time under tension. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting advanced techniques. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Pause RDL work?
Primary
Secondary
Stabilizers
Step-by-step: Pause RDL
- 1
Stand holding barbell at thighs.
- 2
Push hips back with slight knee bend.
- 3
Lower bar to mid-shin or stretch point.
- 4
Pause for 2-3 seconds at bottom.
- 5
Drive hips forward to stand up.
- 6
Squeeze glutes at top.
What are the best tips for the Pause RDL?
Pause eliminates stretch reflex.
Increases time under tension.
Use lighter weight than regular RDL.
Mistakes to watch for on the Pause RDL
Not holding the pause.
Hip hinge movements like the Pause RDL demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Hamstrings control the movement.
Rounding back during pause.
A compromised back position during the Pause RDL puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using same weight as regular RDL.
Loading more weight than you can control on the Pause RDL forces compensatory movement patterns that bypass your Hamstrings. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Who should do the Pause RDL?
Intermediate lifters wanting advanced techniques.
How to Program the Pause RDL
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8 reps with 2-3 second pause. Rest 90 seconds.
What are good alternatives to the Pause RDL?
Romanian Deadlift
Lying Leg Curl
Deficit RDL
Other Variations
- Pause Dumbbell RDL
- Multiple Pause RDL
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Pause RDL — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Maintain flat back during pause.
- Use lighter weight.