Pete Rubish’s 10 Second Pause Deadlift Blows Our Minds (and Hamstrings)

Pete Rubish is a 220/242 pound powerlifter who posts some truly crazy sets on Instagram, including sets of 10 back squat and glute ham raises using training partners as extra weight. But his most impressive feat of strength so far may be this 10 second pause deadlift, which he performs at 655 pounds.

655 lb ten second pause all day #animalpak #thetakeover

A video posted by Pete Rubish (@pete.rubish) on

It’s a move that’s challenging at almost any weight — seriously, try it with just an empty barbell for a few sets and tell us you don’t feel something in your posterior chain.

Here’s another angle, posted on Rubish’ YouTube channel. If it weren’t for some slight shaking in his legs, it’s be easy to think the video was stuck buffering.

The Knoxville, Tennessee-based powerlifter is still only 24 years old, and if he can stay healthy, his best strength days may still lie ahead. (Powerlifters often perform well into their 30s and beyond if their joints hold up.)

His competition bests at 242 are currently a 672 pound squat, 424 pound bench press, and 832 pound deadlift — but if training videos are any indication (they aren’t always), he’s still a way from hitting a true plateau.

The secret to ungodly strong hamstrings that can accomplish a hold like Pete’s? Maybe it’s the aforementioned partner-weighted glute ham raises, which Pete executes with the help of a 130 pound volunteer.

Word to the wise: Maybe try these unweighted, then with a band, before telling your buddies to hop on your back.

David Tao

David Tao

BarBend's Co-Founder and Editorial Director, David is a veteran of the health & fitness industry, with nearly a decade of experience building and running editorial teams in the space. He also serves as a color commentator for both National and International weightlifting competitions, many through USA Weightlifting.

David graduated from Harvard University and served for several years as Editorial Director/Chief Content Officer of Greatist.com. In addition to his work in the health & fitness industry, David has been a writer for Fortune and Fortune.com, as well as a contributor to Forbes.com, Slate, and numerous other outlets across the web and in print. He's especially passionate about the intersection of strength sports and quality, professional media coverage — overlapping interests shared by the BarBend editorial team and which drive their content strategy each and every day.

David is a proud Kentucky native. In his free time, David is a voiceover actor and can be heard in animated films, independent shorts, music videos, commercials, and podcasts.

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