Sumo 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 an appropriate height, usually around mid-thigh level.
   • Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward.
2. Step 2Position Your Body
   • Step under the bar and position it across your hips, ensuring it rests comfortably on your body.
   • Engage your core and keep your back straight while setting your grip on the bar.
3. Step 3Unrack the Bar
   • Lift the bar off the safety catches by straightening your legs and standing tall.
   • Take a step back to create space for the lift, ensuring your feet remain in the correct stance.
4. Step 4Lower Your Body
   • Bend your knees and lower your hips down and back, maintaining a straight back and engaged core.
   • Keep your chest up and ensure your knees track over your toes as you descend.
5. Step 5Lift the Bar
   • Push through your heels to lift your body back up to the starting position.
   • Squeeze your glutes at the top of the movement while keeping your core tight.
6. Step 6Repeat
   • Perform the desired number of repetitions, focusing on maintaining proper form throughout each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully step forward to re-rack the bar onto the safety catches.
   • Ensure you are stable before releasing your grip on the bar.