Smith Deadlift

Muscles worked

Setup

1. Set the Smith machine bar to its lowest setting, typically around mid-shin height.
2. Stand with your feet hip-width apart, positioned so the bar is directly over your mid-foot.
3. Hinge at the hips and bend your knees to grip the bar just outside your legs using an overhand grip.
4. Flatten your back, pull your shoulder blades down and back, and brace your core tightly.

How to do it

1. Drive through your heels to extend your hips and knees simultaneously, lifting the bar along its fixed track.
2. Exhale as you reach a full upright position, squeezing your glutes at the top without hyperextending your lower back.
3. Inhale as you slowly lower the bar by hinging at the hips and allowing the knees to bend naturally.
4. Maintain a controlled tempo, ensuring the plates do not bounce off the safety stops or floor between reps.

Form checklist

• Keep your spine neutral from your head to your tailbone throughout the entire lift.
• Ensure your shins remain close to the bar to maintain an efficient center of gravity.
• Keep your chest up and lats engaged to prevent the upper back from rounding.
• Avoid 'locking' the bar into the safety hooks until the set is fully completed.

Pro tips

• Focus on 'pushing the floor away' with your feet rather than pulling the bar with your arms to better engage the legs.
• Maintain constant tension by stopping the descent just before the weight rests on the safety pins or floor.

Make it harder

• Stand on a stable weight plate or low platform to perform Deficit Smith Deadlifts, increasing the range of motion.
• Add a 3-second eccentric (lowering) phase to maximize time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the smith deadlift work?

The smith deadlift primarily targets the calves, erector spinae, glutes, hamstrings, quadriceps, and trapezius, and also works the biceps, forearms, and grip muscles as secondary muscles.

What equipment do you need for the smith deadlift?

The smith deadlift uses smith machine.

Is the smith deadlift good for beginners?

The smith deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius