Deadlift (Smith)

Step-by-step instructions

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

1. Step 1Setup
   • Position the Smith machine bar at knee height.
   • Stand with your feet shoulder-width apart, facing the bar.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. Step 8Repeat
   • Perform the desired number of repetitions, focusing on maintaining good form throughout.
9. 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.