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Smith Machine Deadlift
The Smith Machine Deadlift is a strength exercise in a Smith machine for your back. Share of the load in the Zulta muscle model: gluteus maximus 22%, spinal erectors (lower back) 16% and hamstrings (biceps femoris) 12%.
How to do it
- Set the smith machine bar on its lowest safety stops, around mid-shin height.
- Stand with the feet hip-width under the bar and the bar over mid-foot.
- Hinge and grip the bar just outside the legs, then flatten the back.
- Unhook the bar and stand up tall, keeping the bar against the legs.
- Lower the bar with the hips moving back first until it lightly touches the stops.
Tips
- Position your feet so the fixed bar path runs over the middle of your foot.
- Set the safety stops so you can reach the bottom with a flat back.
Common mistakes
- Standing too far from the bar so the fixed path pulls you forward.
- Rounding the back to reach a bar set too low.
- Leaning back into the bar at lockout.
Muscles worked by the Smith Machine Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Smith Machine Deadlift alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and hamstrings (biceps femoris). The hamstrings (semitendinosus/-membranosus), quads (vastus lateralis), adductors and quads (vastus medialis) assist.
Is the Smith Machine Deadlift good for beginners?
Yes. The Smith Machine Deadlift is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Smith Machine Deadlift?
For example the Band Deadlift, Deadlift and Dumbbell Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Deadlift harder?
Add weight or reps, or move on to the Deadlift and Deficit Deadlift.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.