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Smith-Machine Deadlift

Master the Smith-Machine Deadlift! Build strength safely with a supported lift. Focus on form and target key muscle groups.

The Smith-Machine Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and quads. You'll need: smith machine or weight plates.

Smith-Machine Deadlift demo video 2
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Required Equipment

Smith Machine
Smith Machine
Weight Plates
Weight Plates

Smith-Machine Deadlift Muscles Worked

Primary

Glutes (gluteus maximus); Hamstrings

Secondary

Spinal Erectors (erector spinae); Quads (quadriceps femoris)

Smith-Machine Deadlift Variations and Alternatives

How to do the Smith-Machine Deadlift

  • Weight plates (optional for added resistance)

1. Setup:

  • Begin by adjusting the Smith machine bar to about knee height.

  • Add appropriate weight plates to both sides of the bar if necessary.

  1. Positioning:

    • Stand facing the bar with your feet shoulder-width apart.

    • Position your shins close to the bar.

    • Bend at your hips and knees to lower your body, grasping the bar with an overhand grip (palms facing you), just outside your legs.

    • Keep your back straight and your chest up as you hold the bar.

  2. Starting Position:

    • Stand tall with your feet firmly grounded. The bar should be resting against your thighs.

    • Ensure your shoulder blades are retracted, and your core is engaged to maintain stability.

  3. Movement:

    • Inhale and start the lift by driving through your heels, pushing your hips forward, and standing up straight.

    • Keep the bar close to your body as you lift it. Your knees should extend as your hips move forward.

    • Continue pushing upwards until you are fully standing, with your hips fully extended and the bar resting against your thighs.

  4. Lowering Phase:

    • Exhale as you lower the bar by bending at the hips and knees while maintaining a straight back.

    • Slowly bring the bar back down to the starting position, ensuring it stays close to your body.

  5. Repetitions:

    • Repeat for the desired number of repetitions (generally 8-12 for beginners).

Tips:

  • Focus on form over weight; proper technique is crucial for safety and effectiveness.

  • If you're unsure about your form, consider having a trainer assist you or use a mirror to monitor your posture.

  • Always warm up before starting your workout to prepare your muscles and avoid injury.

Smith-Machine Deadlift FAQs

What muscles does the Smith-Machine Deadlift work?

The Smith-Machine Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and quads. The main muscles are the gluteus maximus and hamstrings.

What equipment do you need for the Smith-Machine Deadlift?

Smith machine or weight plates.

Is the Smith-Machine Deadlift a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Smith-Machine Deadlift go on?

It belongs on leg day in a push/pull/legs routine.

What are some Smith-Machine Deadlift variations and alternatives?

Similar exercises include the Barbell Stiff Legged Deadlift, Barbell Straight-Leg Deadlift, Smith-Machine Bent-Knee Good-Morning and Chair Smith-Machine Squat.

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