This exercise involves lifting a barbell from the ground to a standing position while keeping the back straight and using the legs and glutes to drive the movement. The Smith machine is often used to perform this exercise, providing a guided path for the barbell and allowing for easier weight adjustments.
Smith Deadlift Instructions
- Stand with your feet shoulder-width apart, with the barbell on the ground in front of you.
- Bend down and grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and lift the bar off the ground, keeping your back straight and your shoulders back.
- As you stand up, keep the bar close to your body and straighten your legs.
- Once you are standing upright, slowly lower the bar back down to the ground, keeping your back straight and your core engaged.
- Repeat for desired number of reps.
Smith Deadlift Form & Visual
Smith Deadlift Benefits
- Strengthens the entire posterior chain, including the glutes, hamstrings, and lower back
- Improves grip strength and forearm development
- Increases overall muscle mass and power
- Improves posture and spinal alignment
- Can be modified for different fitness levels and goals
Smith Deadlift Muscles Worked
- Erector Spinae