Barbell Reefe Deadlift
Grip plates, not the bar! Target your core and back with this unique deadlift variation. Start light!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
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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