How to do smith machine deadlift

Coach's Tips

Perform a deadlift using the Smith machine.

Start Position

1. Adjust the Smith machine bar to your preferred height.

2. Stand facing the bar with feet aligned with your hips and toes slightly outward.

3. Lower yourself to grasp the bar with an overhand grip, wider than shoulder-width apart.

4. Maintain a straight back and strong core.

5. Shift your hips back and bend until the shins touch the bar.

Proper Form

1. Push through the heels to raise the bar, keeping it close to your body.

2. Extend both hips and knees to stand upright.

3. At the top, squeeze the glutes and pause momentarily before returning the bar to the start.

Breathing Technique

1. Before you begin, take a deep breath.

2. Exhale smoothly while lowering the bar.

3. Inhale deeply as you return to standing.

Precautions

1. Ensure your back remains straight and core stays engaged throughout.

2. Avoid rounding your back or relying on momentum to lift.

3. Don't lock knees when at full extension.

4. Refrain from excessive arching.

5. Begin with lighter weights, emphasizing correct form before increasing load.