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Barbell Reefe Deadlift

Grip plates, not the bar! Target your core and back with this unique deadlift variation. Start light!

The Barbell Reefe Deadlift is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and lower back. You'll need: barbell or weight plates.

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Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

Barbell Reefe Deadlift Muscles Worked

Primary

Glutes (gluteus maximus); Quads (quadriceps femoris)

Secondary

Hamstrings; Spinal Erectors (erector spinae)

Barbell Reefe Deadlift Variations and Alternatives

How to do the Barbell Reefe Deadlift

  1. Load a barbell with an appropriate weight and stand with your feet shoulder-width apart.

  2. Grip position: Hinge at the hips, bend your knees slightly, and grip the outside of the plates (not the bar) as wide as possible with your palms facing in. This is your starting position.

  3. Lift initiation: Brace your core, keep your back straight, and initiate the lift by driving through your heels and extending your hips and knees to stand up with the barbell.

  4. Maintain posture: During the lift, ensure that you keep the barbell close to your body and your head remains in a neutral position looking forward.

  5. Top of the movement: At the top of the movement, squeeze your glutes, and make sure your chest is up and shoulders are pulled back.

  6. Return motion: Reverse the motion by hinging at the hips and controlling the descent back to the ground, maintaining the wide grip on the plates throughout.

  7. Reset: Reset and prepare for the next repetition.

Caution: This exercise can be challenging due to the wide grip, which significantly increases the load on the forearms and demands greater upper back strength. It's advised to start with a lighter weight to master the technique before progressing. Always ensure proper form to prevent injury.

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Barbell Reefe Deadlift FAQs

What muscles does the Barbell Reefe Deadlift work?

The Barbell Reefe Deadlift mainly works the glutes & hips and quads, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and quadriceps femoris.

What equipment do you need for the Barbell Reefe Deadlift?

Barbell or weight plates.

Is the Barbell Reefe Deadlift a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Reefe Deadlift go on?

It belongs on pull day in a push/pull/legs routine.

What are some Barbell Reefe Deadlift variations and alternatives?

Similar exercises include the Axle Deadlift, Barbell Deadlift, Barbell Hook-Grip Deadlift and Barbell Mixed-Grip Deadlift.

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