A hip-hinge lift performed on a Smith machine that primarily develops the hamstrings by extending the hips while standing.
How to do the Smith Machine Deadlift#
- Set the Smith bar around mid-thigh height and stand with your feet about shoulder-width beneath it; grip the bar at roughly shoulder width.
- Unlatch the bar, tighten your core, and lift your chest to establish a stable torso.
- Push your hips back and bend your knees to lower the bar down toward mid-shin while keeping a neutral spine.
- Drive through your heels and extend your hips to pull the bar back up to the starting height, straightening your torso as you rise.
- Reverse the motion in a controlled way by hinging at the hips and bending the knees, then secure the bar when finished.
Muscles worked#
- Primary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Quads (Quadriceps Femoris)
- Secondary: Lower back (Erector Spinae), Traps (Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Abs (Rectus Abdominis)
Common mistakes#
- Rounding the lower back during the lift.
- Squatting the weight up instead of hinging at the hips.
- Allowing the hips to shoot up before the torso follows.
- Using a sudden jerk or momentum to start the pull.
How much should you deadlift?#
What the average deadlift actually is, and what counts as beginner, intermediate, advanced, or elite at your bodyweight — for men and women, in kg and lbs.
