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Barbell Reeves Deadlift
A deadlift variation where you grip the plates for a wide semi-neutral hold, targeting hamstrings, glutes, lower back, upper back, and grip to build full-body strength and muscle; emphasizes upper back more than conventional deadlift.
About Exercise
Equipment
Barbell, Plates
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Quads, Abs, Adductors
Accessory Muscles
Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max
Lower Back
7/10Erector Spinae
Forearms
7/10Flexors
Traps
6/10Upper Traps, Mid Traps
Lats
6/10Teres Major
Quads
4/10Rectus Femoris
Abs
4/10Rectus Abdominis
Adductors
3/10Adductor Magnus
Calves
2/10Gastrocnemius
Programming
Typical Rep Range
1-8 reps
Rest Between Sets
120-180 seconds • Longer for heavy sets
How to Perform
Load an Olympic barbell on the floor with the first plate on each side rim facing outward for grip. Stand with feet shoulder-width apart, bar over midfoot.
- Hinge at hips and bend knees to lower torso while keeping neutral spine.
- Grip plate rims by hooking fingers around and pinching with thumbs, arms extended.
- Brace core and drive through entire foot to extend hips and knees simultaneously.
- Keep bar close to body with locked elbows throughout ascent.
- Reach full hip and knee extension at top without hyperextending back.
- Reverse by pushing hips back first, then bend knees to lower bar controlled.
- Reset position on floor before next rep.
Coaching Tips
Form Cues
- Neutral spine always
- Bar path vertical
- Engage lats early
- Drive through heels
- Lock elbows out
- Hips below shoulders at start
Breathing
Inhale deeply to brace core before lift, exhale forcefully during hip extension.
Tempo
2-0-1
Range of Motion
From bar on floor to full standing hip extension with shoulders back.
Safety
Safety Notes
- Start with light weights to master grip and form
- Avoid if acute lower back pain present
- Use straps if grip limits back work
- Ensure plates are secure to prevent slipping
- Stop if sharp pain in elbows or wrists
- Consult professional for pre-existing injuries
Spotting
Spotting not practical for deadlifts; use rack safeties for rack pull variation or self-limit weight to safe levels.
Common Mistakes
- Rounding lower back
- Allowing bar to drift forward
- Hyperextending at top
- Incomplete hip extension
- Gripping too loosely
- Leaning back excessively
When to Avoid
- Acute lower back injury
- Wrist or forearm strain
- Shoulder impingement
- Recent bicep tendon issues
Flexibility Needed
- Adequate hip hinge flexibility
- Shoulder external rotation for wide grip
- Ankle dorsiflexion for stable stance
Build Up First
- Mastery of conventional deadlift form
- Strong pinch grip strength
- Core bracing competency
Also known as
Reeves Deadlift, Plate Grip Deadlift, Wide Grip Deadlift
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