Smith Machine Deadlift

Intermediate

A deadlift variation performed in the Smith machine, emphasizing the lower back, glutes, and hamstrings for strength and hypertrophy while providing stability via the fixed bar path.

About Exercise

Equipment

Smith Machine, Plates

Difficulty

2/5 • Intermediate

Primary Muscle Groups

Glutes, Hamstrings

Secondary Muscles

Adductors, Traps

Popularity Score

6

Goals

Strength
Hypertrophy
Stability

Training Style

Bodybuilding

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

Glutes

9/10

Glute Max

Hamstrings

8/10

Biceps Femoris, Semitendinosus

Lower Back

7/10

Erector Spinae

Quads

6/10

Vastus Lateralis, Rectus Femoris

Adductors

5/10

Adductor Magnus

Traps

3/10

Upper Traps, Mid Traps

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

60-180 seconds • Use longer rest periods for heavy strength sets.

How to Perform

Load the Smith machine bar and ensure the safety catches are set just below the desired bottom position. Stand with feet hip-width apart directly under the bar, gripping it with a mixed or double overhand grip, slightly wider than shoulder-width.

  1. Hinge at the hips and bend your knees to reach the bar while maintaining a rigid, straight back.
  2. Engage your core and drive through your feet, simultaneously extending your hips and knees to lift the bar.
  3. Stand tall, locking out the hips and knees fully without leaning backward at the top.
  4. Slowly reverse the movement, pushing the hips back to control the bar's descent.
  5. Touch the bar lightly to the floor or safety pins, then immediately begin the next rep.

Coaching Tips

Form Cues

  • Drive through your heels.
  • Chest up, flat back.
  • Hips and shoulders rise together.
  • Pull the slack out.
  • Keep the bar path vertical.

Breathing

Inhale deeply and brace your core strongly before initiating the pull; exhale as you reach the full standing position.

Tempo

3-0-1

Range of Motion

The bar starts from the floor (or set safety pins) and moves until the hips and knees are fully locked out in a standing position.

Safety

Safety Notes

  • Always use the Smith machine safety catches set appropriately for your range of motion.
  • Prioritize spinal position over heavy load.
  • If experiencing acute low back pain, modify the range of motion or substitute the exercise.

Spotting

Not recommended; use the Smith machine's safety catches set just below the lowest point of the lift.

Common Mistakes

  • Rounding the back during the lift.
  • Allowing the hips to rise before the shoulders.
  • Initiating the pull with the arms.
  • Hyperextending the lower back at the top.

When to Avoid

  • Acute low back pain or spinal disc issues.

Flexibility Needed

  • Adequate hip flexion for a safe starting position.

Build Up First

  • Competency in the hip hinge movement pattern.

Also known as

Smith Deadlift

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