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.
Smith Machine, Plates
2/5 • Intermediate
Glutes, Hamstrings
Adductors, Traps
6
No
No
No
Medium
Moderate
Glute Max
Biceps Femoris, Semitendinosus
Erector Spinae
Vastus Lateralis, Rectus Femoris
Adductor Magnus
Upper Traps, Mid Traps
6-12 reps
60-180 seconds • Use longer rest periods for heavy strength sets.
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.
Inhale deeply and brace your core strongly before initiating the pull; exhale as you reach the full standing position.
3-0-1
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.
Not recommended; use the Smith machine's safety catches set just below the lowest point of the lift.
Smith Deadlift
Share your thoughts or help us improve this guide.
Smith Machine, Plates
Glutes
Smith Machine
Hamstrings
Smith Machine
Hamstrings
Smith Machine
Glutes
Smith Machine
Glutes
Smith Machine, Flat Bench
Glutes
Smith Machine
Calves
Smith Machine
Traps
Barbell, Plates
Hamstrings
Dumbbells, Body Weight
Glutes
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