The smith machine deadlift is a variation of the deadlift exercise that is performed using the smith machine, they are are an excellent lift to include in your workout routine, because they allow you to lift heavier than you normally would with a traditional deadlift.
The smith machine is a training machine that is designed to facilitate lifting in a safer and more controlled manner. It assists with lifting, allows the user to lift with more weight, and reduces the risk of injury.
How To Do The Smith Machine Deadlift
So, how is the smith machine deadlift done? here are the steps to performing a smith machine deadlift:
1. Position The Smith Machine
The Smith Machine Deadlift can be performed with the barbell in either the front or back position. For those new to this exercise, it is recommended to start with the barbell in the front position.
To set up the Smith Machine, adjust the barbell to the desired height. You should be able to stand with your feet hip-width apart and the barbell at arm’s length.
2. Grip The Bar
The grip you use for the Smith Machine Deadlift will largely depend on your personal preference. You can choose a wide or narrow grip, or you can even alternate between both grips. However, when starting out, it is recommended to use a grip that is narrow enough so that you can maintain proper form throughout an entire set.
3. Walk Out The Bar
The Walk Out is the initial movement pattern for the Smith Machine Deadlift. During this movement, you walk out away from the machine, keeping your back straight and your abs tight. You should only lift the barbell when your back is straight and your abs are tight.
4. Bend At The Knees
Once the initial movement has been completed, bend at the knees. This is your starting position for the Smith Machine Deadlift. Keep your back straight, and tighten your abdominal muscles. Your knees should be slightly bent, and your shins should be vertical against the bar.
5. Lift The Barbell
During the lifting phase, bend at the hips, and lift the barbell off the floor. Your back should remain straight, and your lower back should not bend. Your knees should stay slightly bent.
6. Lower The Barbell
Once the barbell has been lifted, lower it back to the starting position. When lowering the bar, be sure to keep it close to your body, along the same line you used to lift it.
This means that you should try to keep your back in its original position, rather than rounding or extending it. It’s also important to keep your hips, knees, and ankles in their starting position, as this will ensure that you are using the correct muscles.
7. Repeat
Repeat the movement for 4 to 6 repetitions before moving on to the next step in your workout.Deadlifts and other compound lifts help build overall strength, which will benefit you when you’re exercising and when you’re not.
The Smith Machine Deadlift is an intense exercise, and involves a number of complex movement patterns. When performing this exercise, it is important to focus on your form.
If you maintain proper form throughout the exercise, you are less likely to injure yourself, and will see better results.
Muscles Worked
The Smith Machine Deadlift engages a number of muscles, including your hamstrings, glutes, lats, and erector spinae. This exercise also engages your core muscles, and works your lower back.
Final Thoughts
The smith machine deadlift is an excellent compound exercise that can be performed as part of a weightlifting routine, a Crossfit routine, or simply on its own.
This exercise allows you to safely lift heavier weight than you can with a traditional deadlift. This makes the smith machine deadlift a great exercise for building strength and muscle, and should be included in your workout routine.
