Smith Deadlift Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Smith machine
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus, Quadriceps, Adductor Magnus, Soleus
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
How to: Smith Deadlift
- Stand with your feet shoulder-width apart under the barbell placed on the Smith machine.
- Grip the bar with both hands, ensuring your hands are slightly wider than your shoulder-width.
- Lift the bar off the hooks while keeping your arms straight and shoulders back.
- Engage your core and push through your heels as you lift the bar, keeping it close to your body.
- Extend your hips and knees simultaneously to come to a standing position.
- Lower the bar back to the starting position with control, ensuring you maintain a neutral spine.
Common Mistakes
- Rounding the back during the lift.
- Using too much weight before mastering the form.
- Not keeping the bar close to the body.
Modifications
- Use a lighter weight to start, focusing on form.
- Perform the deadlift with one leg for balance challenges.
Tips
- Keep your back neutral and avoid rounding your spine.
- Engage your core throughout the lift to maintain stability.
- Start with lighter weights to master the form before progressing.
Smith Deadlift Alternatives
Tags
strength
hips
glutes
lower back
deadlift
Smith machine