Barbell Reverse Deadlift

Category

Back

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Erector Spinae, Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Quadriceps Femoris, Trapezius, Latissimus Dorsi

How to do it

1. Stand tall with your feet hip-width apart, holding a barbell at hip height with an overhand grip, hands just outside your thighs (take it from a rack set at hip height).
2. Brace your core, push your hips back and slide the bar down your thighs and shins, keeping it close to your body.
3. Lower the bar under control until the plates touch the floor, keeping your back flat throughout.
4. Drive through your feet and extend your hips and knees to stand back up to lockout, then repeat.

Form tips

• Start each rep from the top: the lowering phase comes first, so control it instead of dropping the bar.
• Keep the bar touching or close to your legs the whole way down.
• Keep your back flat and your chest up; stop the descent if your lower back starts to round.