Barbell Reeves Deadlift

Muscles worked

Setup

1. Stand in the center of a loaded barbell with your feet hip-width apart.
2. Hinge at the hips and bend your knees to reach down toward the weight plates.
3. Grip the rims or the center holes of the weight plates firmly with both hands, ensuring a symmetrical hold.
4. Flatten your back, pull your shoulder blades down and back, and engage your lats to create full-body tension.

How to do it

1. Inhale deeply and brace your core, then drive through your mid-foot to lift the barbell off the floor.
2. Exhale as you reach a full standing position, squeezing your glutes and traps at the top of the movement.
3. Lower the weight by hinging at the hips and maintaining a neutral spine until the plates touch the floor.
4. Maintain a controlled tempo, focusing on a 2-second descent and a powerful 1-second ascent.

Form checklist

• Keep your arms fully extended; do not bend the elbows or attempt to 'row' the weight.
• Ensure your back remains flat and does not round, especially at the start of the lift.
• Keep the barbell as close to your shins and thighs as possible throughout the movement.
• Maintain a firm, even grip on both plates to prevent the bar from tilting or rotating.

Pro tips

• Actively try to 'pull the plates apart' during the ascent to maximize tension in the upper traps and rhomboids.
• Use iron plates with a deep lip or bumper plates with a solid rim for the most secure and safe grip surface.
• Focus on driving your hips forward aggressively at the top to ensure full glute and hamstring contraction.

Make it harder

• Add a 2-second pause at mid-shin height during the lowering phase to increase time under tension for the hamstrings.
• Perform the lift while standing on a 1-2 inch deficit platform to increase the range of motion and the depth of the hinge.

Frequently asked

What muscles does the barbell reeves deadlift work?

The barbell reeves deadlift primarily targets the calves, glutes, hamstrings, quadriceps, and trapezius, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the barbell reeves deadlift?

The barbell reeves deadlift uses barbell and weight plate.

Is the barbell reeves deadlift good for beginners?

The barbell reeves deadlift is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Axle DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean PullAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Deadlift 360 DegreesIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius