The pause deadlift is a great special developmental exercise to improve form and technique.

This movement helps correct

-Lumbar rounding

-Jerking the weight off the floor

-Poor deadlift mechanics

-Balance issues

The first part the deadlift (floor to around the knee) is knee extension while holding the back in extension, the weight is under the scapula, balanced over the mid foot. This is where the cue, “push the ground away” comes into play.

After the bar reaches this point, the knees finish their travel backwards, hips open more. And the lifter stands tall.

It is crucial for the lifter to

-Pull slowly off the floor up until the transition point where the knees should stop traveling backwards and the hip starts to open

-During the pause the lifter confirms correct positioning, bar under scapula, back is locked into extension and the weight is balanced over the mid foot

-Review their set by video review or coach’s feedback

In the beginning the weights used will be relatively light and it’s easy for it to “feel” right when it is not right.

Can you describe how this lift should be performed by heart?

To ensure you're doing it right you should be able to describe what you body should look like comparing the model (the way is should be done) to what is actually happening and pinpointing what, if anything, needs to be improved.