Barbell Reeves Deadlift
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Hips
- Typ
- Strength
The barbell Reeves deadlift is a deadlift variation, named after bodybuilder Steve Reeves, in which you grip the rim of the weight plates instead of the bar. Driven from the hips and posterior chain, the wide plate grip places heavy demand on your grip and forearms, making it a hip- and grip-focused strength builder.
Barbell Reeves Deadlift: So führst du sie aus
- 1Load the barbell with wide, smooth-rimmed plates and stand close to it with your feet about hip-width apart and your shins near the bar.
- 2Hinge at your hips and bend your knees to reach down, then grip the top outer edge of the plates on each side rather than the bar itself.
- 3Set your back flat, brace your core, and pull your shoulder blades down to take the slack out of your arms.
- 4Drive through your mid-foot and extend your hips and knees together to lift the bar, keeping the plates close to your legs.
- 5Stand fully upright with your hips locked out and shoulders back, holding tension on the plates with your grip.
- 6Hinge at the hips and bend your knees to lower the bar under control back to the floor, keeping your back flat throughout.
- 7Reset your grip and brace between reps, then repeat or set the bar down to finish.
Technik-Tipps
- Use plates with a smooth, grippable rim and consider chalk, since the plate grip taxes your hands and forearms far more than a standard deadlift.
- Keep the bar path close to your body so the load stays over your mid-foot and your hips do the work.
- Brace your core hard and keep a flat back on every rep to protect your lower back under the hinge.
- Start lighter than your conventional deadlift, since grip strength on the plates will limit you before your hips and legs do.
- Use a lifting platform or set the bar inside a rack with the floor clear so you can bail safely if your grip gives out.
Häufige Fehler
- Rounding the lower back to reach the plates, which shifts load off the hips and risks spinal injury.
- Letting the bar drift forward away from your shins, which overloads the lower back and breaks the hip drive.
- Gripping plates with a thick or slick rim, which causes the hands to slip mid-rep and ends the set early or unsafely.
- Jerking the bar off the floor instead of taking the slack out first, which spikes stress on the back and grip.
- Going too heavy too soon, so the plate grip fails before you can train the hips and posterior chain.
Häufig gestellte Fragen
What muscles does the barbell Reeves deadlift work?
As a hip-driven deadlift variation it works the hips and posterior chain, and because you grip the plates instead of the bar it places unusually heavy demand on the grip and forearms.
Why is it called the Reeves deadlift?
It is named after the bodybuilder and actor Steve Reeves, who popularized gripping the rim of the weight plates rather than the bar to build a stronger grip and upper body.
How is it different from a conventional deadlift?
The movement is the same hip hinge, but you grip the outer edge of the plates instead of the bar. The wide grip on the plates makes it far more grip- and forearm-intensive, so you will lift lighter than your normal deadlift.
Is the Reeves deadlift good for beginners?
It is best once you are comfortable with the conventional deadlift hinge, since the plate grip adds difficulty. Beginners should master a flat-back deadlift first, then add the Reeves variation with light weight.
How many sets and reps should I do?
Because grip is the limiter, moderate volume works well — around 3 to 4 sets of 6 to 10 reps. Keep the weight controlled and stop the set if your grip starts to slip.
