Smith Machine Deadlift

The Smith guide fixes the vertical path and makes it easier to learn the deadlift hinge.

• Compound
• Machine
• Intermediate

How to do it

• Guided bar over your mid foot, neutral back
• Pull by extending your hips and knees together
• Lock out by squeezing your glutes

Sets, reps and tempo

Ranges: 5–8 reps for strength · 8–12 for hypertrophy · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Rounding your lower back
• Pulling with your back first and not your legs

Muscles worked

Primary

• Glutes
• Hamstrings

Secondary

• Erectors / lower back
• Traps
• Back

Alternatives

• Conventional Deadlift
• Trap Bar Deadlift