Smith Machine Deadlift

Technique

Stand with the bar over your midfoot in the Smith machine, gripping it just outside your knees with hips low and back flat. Drive through your heels and extend your hips and knees to stand up straight. Keep the bar close to your legs throughout the lift. Lower the bar back down under control by hinging at the hips first.

Steps

1. Position your midfoot directly beneath the bar path
2. Grip the bar just outside your knees and brace your torso
3. Drive through your heels to extend your knees and hips
4. Stand tall with your hips fully extended
5. Hinge at your hips and lower the bar close to your legs

Common mistakes

• Rounding the lower back from the floor
• Setting the feet too far from the fixed bar path
• Letting the hips rise before the bar moves
• Leaning backward at lockout

Variations

• Smith machine Romanian deadlift
• Smith machine sumo deadlift
• Smith machine rack pull
• Smith machine snatch-grip deadlift

FAQ