Deadlift (Smith)

Stand in Smith machine. Unlock bar and deadlift. The fixed path helps if you struggle with balance, but limits natural motion.

Quick facts

Primary and secondary muscle groups targeted by this movement.

hamstrings

lower back

What you need and how to position yourself before starting.

smith machine

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Position the Smith machine bar at knee height.
- Stand with your feet shoulder-width apart, facing the bar.
Step 2Position Your Body
- Step under the bar and position it across your upper back, ensuring it is resting comfortably.
- Engage your core and keep your chest up while looking straight ahead.
Step 3Unrack the Bar
- Grip the bar with both hands, slightly wider than shoulder-width.
- Lift the bar off the rack by straightening your legs and stepping back.
Step 4Set Your Feet
- Position your feet about hip-width apart with your toes slightly pointed out.
- Ensure your weight is distributed evenly on your feet.
Step 5Initiate the Lift
- Bend at your hips and knees simultaneously, lowering your body towards the ground.
- Keep your back straight and chest up as you lower yourself.
Step 6Lift the Bar
- Push through your heels to lift the bar back to the starting position.
- Fully extend your hips and knees at the top of the movement.
Step 7Lower the Bar
- Control the descent as you lower the bar back down, maintaining proper form.
- Ensure your knees do not extend past your toes during the lowering phase.
Step 8Repeat
- Perform the desired number of repetitions, focusing on maintaining good form throughout.
Step 9Finish the Exercise
- After completing your reps, carefully rack the bar back onto the Smith machine.
- Step away from the machine and ensure you are stable before moving on.