Paused Deadlift — Muscles Worked & RPE Load Guide
Paused Deadlift targets Hamstrings, Glutes, Lower Back as primary movers (1.0× set credit) alongside Quadriceps, Traps, Forearms & Grip (0.5× synergist credit). Descending or bell-shaped barbell lever.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Hamstrings | Primary (1.0× set) | 28% | 4–16 sets/wk (MRV 20) | 2–4x / week · Evidence |
| Glutes (Gluteus Maximus / Medius) | Primary (1.0× set) | 25% | 4–16 sets/wk (MRV 20) | 2–4x / week · Evidence |
| Lower Back (Spinal Erectors) | Primary (1.0× set) | 20% | 4–10 sets/wk (MRV 14) | 1–3x / week · Evidence |
| Quadriceps | Secondary (0.5× set) | 12% | 8–18 sets/wk (MRV 20) | 2–4x / week · Evidence |
| Traps (Upper & Mid Trapezius) | Secondary (0.5× set) | 8% | 6–18 sets/wk (MRV 26) | 2–4x / week · Evidence |
| Forearms & Grip | Secondary (0.5× set) | 7% | 4–16 sets/wk (MRV 20) | 2–6x / week · Evidence |
Normative Strength Standards for Paused Deadlift (1RM by Bodyweight)
Target barbell 1RM standards (kg) inverted directly from STRUGGL's Wilks & SymmetricStrength normative curves across athlete bodyweights.
| Sex & Bodyweight | Novice (45) | Intermediate (60) | Proficient (75) | Advanced (87.5) | Exceptional (100) |
|---|---|---|---|---|---|
| Men · 60 kg | 83.5 kg | 111.0 kg | 139.0 kg | 162.0 kg | 185.5 kg |
| Men · 70 kg | 95.0 kg | 126.5 kg | 158.0 kg | 184.5 kg | 211.0 kg |
| Men · 80 kg | 104.0 kg | 139.0 kg | 173.5 kg | 202.5 kg | 231.5 kg |
| Men · 90 kg | 111.5 kg | 148.5 kg | 186.0 kg | 216.5 kg | 247.5 kg |
| Men · 100 kg | 117.0 kg | 156.0 kg | 195.0 kg | 227.5 kg | 260.0 kg |
| Women · 50 kg | 55.5 kg | 74.0 kg | 92.5 kg | 107.5 kg | 123.0 kg |
| Women · 60 kg | 64.0 kg | 85.0 kg | 106.5 kg | 124.0 kg | 142.0 kg |
| Women · 70 kg | 71.5 kg | 95.5 kg | 119.0 kg | 139.0 kg | 159.0 kg |
| Women · 80 kg | 78.0 kg | 103.5 kg | 129.5 kg | 151.0 kg | 173.0 kg |
Paused Deadlift Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Paused Deadlift using a 80 kg Proficient athlete benchmark (173.5 kg system 1RM) rounded to 2.5 kg barbell increments. Mechanics: Bilateral free-bar coordination; resistance curve: Descending or bell-shaped barbell lever.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (90%) | 0 kg (88%) | 0 kg (87%) | 0 kg (86%) | 0 kg (83%) |
| 5 reps | 0 kg (84%) | 0 kg (83%) | 0 kg (81%) | 0 kg (80%) | 0 kg (78%) |
| 8 reps | 0 kg (77%) | 0 kg (75%) | 0 kg (74%) | 0 kg (74%) | 0 kg (71%) |
| 10 reps | 0 kg (72%) | 0 kg (71%) | 0 kg (71%) | 0 kg (70%) | 0 kg (68%) |
| 12 reps | 0 kg (70%) | 0 kg (68%) | 0 kg (68%) | 0 kg (67%) | 0 kg (65%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Paused Deadlift volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) · bioRxiv : the preprint server for biology | PubMed 37461495 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) · Frontiers in physiology | PubMed 37877099 ↗ |
| An electromyographic analysis of sumo and conventional style deadlifts. | Escamilla (2002) · Medicine and science in sports and exercise | PubMed 11932579 ↗ |