Smith Machine Deadlift
A machine-guided deadlift variation that targets glutes, hamstrings, and lower back to build posterior chain strength and hypertrophy; offers stability for learning hip hinge with fixed bar path.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings, Lower Back
Secondary Muscles
Quads, Abs, Lats, Traps, Forearms
Accessory Muscles
Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
9/10Biceps Femoris, Semitendinosus
Lower Back
8/10Erector Spinae
Quads
5/10Rectus Femoris
Abs
5/10Rectus Abdominis
Lats
4/10Traps
4/10Upper Traps
Forearms
3/10Flexors
Calves
2/10Gastrocnemius
Programming
Typical Rep Range
5-10 reps
Rest Between Sets
120-180 seconds
How to Perform
Set the Smith machine bar to mid-shin height over mid-foot with feet hip-width apart. Grip bar outside shins with overhand or mixed grip, hinge at hips with flat back and braced core.
- Drive through heels to extend knees and hips simultaneously, keeping bar close to body.
- Stand tall at top with hips fully extended and glutes squeezed.
- Push hips back first to lower bar, then bend knees to control descent.
- Maintain neutral spine and engaged core throughout.
- Return bar to start position on safeties without bouncing.
Coaching Tips
Form Cues
- Push ground away
- Bar over mid-foot
- Neutral spine always
- Hips back first
- Squeeze glutes at top
Breathing
Inhale deeply to brace core before lift; exhale during hip and knee extension; inhale on descent.
Tempo
3-1-1
Range of Motion
Start with bar at mid-shin, hips higher than knees; lift to full hip extension without back hyperextension; lower to original position or hamstring stretch.
Safety
Safety Notes
- Use machine safeties always
- Adjust foot position for natural bar path
- Avoid if acute lower back pain
- Start light to master form
- Stand on platform for full ROM if needed
Spotting
Not needed; use built-in safeties to catch bar if fail.
Common Mistakes
- Rounding back
- Pulling with arms
- Knees caving in
- Hyperextending lockout
- Letting bar drift forward
When to Avoid
- Acute lower back injury
- Recent spinal surgery
- Severe hip mobility issues
Flexibility Needed
- Adequate hip hinge range
- Ankle dorsiflexion for stance
Build Up First
- Basic hip hinge proficiency
- Core bracing technique
Also known as
Smith Deadlift, Guided Deadlift, Machine Deadlift
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