Wide Reverse Grip Barbell Deadlift

Junior (College 3rd year) ・Healthcare&Medicine ・APA ・4 Sources

The selected exercise is the wide reverse grip barbell deadlift. The reason for choosing this particular exercise is attributed to the benefits it has such as fat burning, stimulation of multiple muscles and that it is considered as one of the safest exercises (Bird, & Barrington-Higgs, 2010). The exercise is better than squat or hamstring curl, despite the fact that both exercises works the lower body. The only difference is that the selected exercise targets more muscles. The exercise starts with the torso erect and the opening of the legs to the width of the shoulders (Graham, 2000). One had to keep all the vertebral segments of their back column aligned.

One way of achieving and maintain this position is by looking forward while going down to pick up the barbell. One had to keep the barbell close to their legs as possible during the downward phase of the movement. The upwards concentric phase starts when one begins to pick up the barbell. Downward eccentric phase starts when one flexes their trunk. While executing this particular phase one should inhale deeply, and hold the inhaled air within their lungs until they reach half of the upward concentric phase. For purposes of visualizing the movement, one has to think or imagine that when they are moving upwards with the barbell it’s the concentric phase and when they are releasing and lengthening their muscles they are in the eccentric phase (Piper, & Waller, 2001).

The main muscles involved in this particular exercise include the posterior leg muscles, the thigh posterior muscles, gluteus, and the lumbar muscles of the back. The movement of the muscles during the exercise take place concerning the muscle groups that are being disposed to the weight and the order in which they are involved. Therefore, the posterior leg muscles are the first set of muscles to be initiated in the exercise during the concentric phase. The link to the video https://www.ideafit.com/exercise-library/deadlift-wide-reverse-grip-barbell.


Bird, S., & Barrington-Higgs, B. (2010). Exploring the deadlift. Strength & Conditioning Journal, 32(2), 46-51.

Graham, J. F. (2000). Exercise: Deadlift. Strength & Conditioning Journal,22(5), 18.

McGuigan, M. R., & Wilson, B. D. (1996). Biomechanical Analysis of the Deadlift. The Journal of Strength & Conditioning Research, 10(4), 250-255.

Piper, T. J., & Waller, M. A. (2001). Variations of the Deadlift. Strength & Conditioning Journal, 23(3), 66.

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