Smith Machine Deadlift

Body region

• Glutes
• Back
• Legs

Muscles

Main

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

Helps

• Trapezius
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius
• Adductor Magnus

Holds

• Latissimus Dorsi
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Smith Machine

Technique

1. Set the safety stops just below the lowest point you will reach and stand with the bar over mid-foot.
2. Hinge down and grip the bar just outside your legs, back flat and chest up.
3. Unhook the bar by rotating it, then stand up by pushing through your feet.
4. Lower by pushing the hips back, keeping the bar close, and re-hook it after the last rep.

Cues

• The bar moves in a fixed vertical path; set your feet so it stays over mid-foot.
• Brace before every rep.
• Keep the back flat from start to finish.

Common mistakes

• Standing too far from the bar, which pulls you forward.
• Rounding the lower back at the bottom.
• Forgetting to set the safety stops.

Alternatives

• Deadlift
• Romanian Deadlift