Smith Deadlift
分步讲解
动作要领
- Reach forward and grasp the bar of the Smith machine with an overhand grip, making sure your hands are wider than your shoulders.
- Bend your knees and lower your hips until your thighs are parallel to the floor, keeping your back straight and your eyes focused forward.
- Push through your heels to stand up straight, lifting the bar as you do so, while keeping your core engaged and your back straight.
- Slowly reverse the movement, bending your knees and lowering your hips back down to return the bar to the starting position, completing one repetition.
概览
关于这个动作
The Smith Deadlift is a strength-building exercise that targets the muscles in your lower back, glutes, and hamstrings, making it ideal for individuals looking to improve their core strength and stability. It's suitable for both beginners and advanced gym-goers due to the guided movement of the Smith machine, which reduces the risk of incorrect form. People might choose this exercise for its potential to enhance overall body strength, improve posture, and aid in the performance of everyday activities or other sports.
教练提示
姿势要点
Avoid rounding your back during the lift. This can lead to serious injury. Instead, keep your back straight and your chest up throughout the exercise. Engage your core and make sure that your hips, knees, and shoulders rise at the same time.
The Smith Deadlift is primarily a leg exercise, not a back exercise. You should be driving through your heels and using your legs to lift the weight, not your lower back. If you feel strain in your lower back, you're probably doing it wrong.
It's common for people to try to lift the weight too quickly,
继续探索
相似动作。
主要肌肉相同，器械匹配的优先显示。