Smith Deadlift
Step by step
How to perform
- Stand with your feet shoulder-width apart, bend at your hips and knees, and grasp the barbell with an overhand grip, hands just outside of your knees.
- Keeping your back straight and core engaged, lift the barbell by straightening your hips and knees, pushing through your heels, until you are standing upright.
- Ensure your shoulders are back and chest is up, with the barbell close to your body throughout the movement.
- Slowly lower the barbell back to the starting position by bending at the hips and knees, maintaining a straight back throughout the movement.
Overview
About this exercise
The Smith Deadlift is a strength-building exercise that primarily targets the muscles in your lower back, glutes, and hamstrings, while also engaging your core and quadriceps. This exercise is ideal for both beginners and advanced lifters as the Smith machine provides stability, allowing for controlled movements and focus on form. Individuals may opt for the Smith Deadlift to enhance their overall body strength, improve posture, and boost athletic performance.
Coaching cues
Form tips
Always warm up before lifting heavy weights to avoid injury. A good warm-up could include some light cardio, such as jogging or skipping, followed by some dynamic stretches that mimic the deadlift movement.
Another common mistake is locking the knees at the top of the movement. This can put unnecessary pressure on the joints and potentially lead to injury. Instead, aim to keep a slight bend in your knees throughout the movement.
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