How to Do Smith Machine Deadlift: Muscles Worked & Proper Form

Muscles Worked in Smith Machine Deadlift

Primary muscles worked:

• Glutes
• Lower Back

Secondary muscles worked:

• Adductors
• Traps
• Forearm Flexors
• Hamstrings

How to Do Smith Machine Deadlift

1. Set the bar in the smith machine at an appropriate height to start the exercise, from the floor or just below the knees.
2. Stand with your feet shoulder-width apart and toes pointing straight ahead. Place your hands on the bar with an overhand grip slightly wider than shoulder-width.
3. Engage your core and keep your back straight.
4. Push through your heels and extend your hips to lift the bar upward, focusing on engaging the glutes and hamstrings.
5. Lower the bar back down to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions.

Commentary

The smith machine deadlift provides a more stable range of motion and can reduce activation of stabilising muscles, allowing for greater focus on the muscle connection.