How to perform Smith Machine Deadlift with proper form

Setup

  1. Positioning the Bar: Set the Smith machine bar to mid-shin level.
  2. Foot Placement: Stand with your feet hip-width apart, toes slightly pointed out. Ensure the bar is over the midfoot.

Grip

  1. Hand Placement: Grasp the bar with both hands, just outside your knees. Use either an overhand grip or a mixed grip.

Starting Position

  1. Knees and Hips: Bend at the knees and hips, keeping your back straight and chest up.
  2. Shoulders: Pull your shoulders back and down, engaging your lats.

Execution

  1. Lift Off: Drive through your heels and push the bar upward by extending your hips and knees simultaneously.
  2. Body Alignment: Keep the bar close to your body throughout the movement. Your back should remain neutral, avoiding rounding or excessive arching.

Completion

  1. Standing Position: Stand fully upright with your shoulders back at the top of the lift.
  2. Lowering the Bar: In a controlled manner, reverse the movement by pushing your hips back first, then bending your knees to lower the bar back to the starting position.

Tips

  • Breathing: Inhale while lowering and exhale while lifting.
  • Range of Motion: Ensure you're maintaining full range of motion without compromising form.
  • Focus: Keep your core engaged throughout the lift for stability.

By following these steps, you can perform the Smith Machine Deadlift with proper form for effective training.