VARIATIONS
Smith Machine Deadlift
Fixed bar path reduces stability demands during the hinge
This isolation movement targets the lower back while the fixed bar path reduces stability demands. It also engages the hamstrings and calves during the hinge pattern.
HOW TO DO IT
- Stand with feet shoulder-width apart directly under the fixed bar.
- Hinge at the hips with a slight knee bend to grip the bar.
- Hold the bar with an overhand grip just outside your legs.
- Extend your hips and knees to stand fully upright.
- Lower the bar by pushing your hips back toward the floor.
COMMON MISTAKES
- Rounding the lower back during the lift.
- Squatting the weight up instead of hinging at the hips.
- Hyperextending the spine at the top of the movement.
TIPS
- Keep the bar close to your shins throughout the movement.
- Drive your hips forward rather than pulling with your arms.
- Maintain a neutral spine from start to finish.
SAFETY
- Avoid rounding the spine under load to prevent disc injury.
- Do not lock the knees violently at the top of the lift.
DETAILS
- Muscles
- HamstringsGlutes
- Equipment
- Smith Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Deadlift
- Arms
- Both
- Legs
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Stance
- Shoulder-width
SIMILAR EXERCISES
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