Variations of Barbell Reeves Deadlift
Barbell Deadlift from Deficit
Perform deficit deadlifts by lifting a barbell from a raised platform, increasing the range of motion for greater lower body and core strength.
Barbell Deadlift against Chains
The Barbell Deadlift against Chains builds strength and power. Chains increase resistance as you stand, challenging your lockout and grip.
Barbell Deadlift from Blocks
Perform the Barbell Deadlift from Blocks to build powerful glutes, hamstrings, and a strong lower back.
Barbell Zercher Deadlift
Master the Zercher Deadlift, a unique barbell lift that enhances core strength, glute, hamstring, and quad development, and improves overall posterior
Description
A variation of the traditional deadlift that targets the upper back, traps, and forearms. It increases grip strength and improves pulling strength.
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How to Do Barbell Reeves Deadlift
- 1Setup
Load a barbell and position yourself with your feet hip-width apart, shins close to the bar, and toes pointing slightly outward.
- 2Setup
Hinge at your hips and bend your knees to reach down and grasp the barbell plates directly, outside of the knurling, with an overhand grip. Your hands should be significantly wider than shoulder-width, outside your knees.
- 3
Engage your core, flatten your back, and initiate the lift by driving through your heels, pulling the bar upward by extending your hips and knees simultaneously.
- 4
Keep the barbell close to your body as you stand tall, squeezing your glutes at the top without hyperextending your lower back.
- 5
Control the descent by hinging at your hips first, then bending your knees, allowing the bar to lower slowly back to the floor while maintaining a neutral spine.
Tips
- Focus on maintaining a neutral spine throughout the entire lift by bracing your core tightly, preventing any rounding of the lower back.
- Initiate the pull by driving your feet into the floor as if pushing the ground away, rather than simply pulling the bar up with your arms.
- Keep your chest up and shoulders pulled back and down, which helps engage the upper back and traps more effectively and maintains good posture.
- Use chalk to enhance your grip on the plates, as the wider and thicker grip is significantly more challenging than a standard barbell grip.
Common Mistakes
- ×Rounding the upper or lower back during the lift compromises spinal integrity; maintain a rigid, neutral spine by bracing your core and keeping your chest up.
- ×Allowing the hips to shoot up too quickly at the start turns the deadlift into a stiff-legged deadlift, placing excessive strain on the lower back; ensure your hips and shoulders rise simultaneously.
- ×Not keeping the bar close to the body increases leverage and makes the lift harder and less safe; actively pull the bar into your shins and thighs throughout the entire movement.
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