Smith Deadlift

Smith Deadlift


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.

Muscle Group

Equipment Required

Smith Deadlift Instructions

  1. Stand with your feet shoulder-width apart, with the barbell on the ground in front of you.
  2. Bend down and grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Engage your core and lift the bar off the ground, keeping your back straight and your shoulders back.
  4. As you stand up, keep the bar close to your body and straighten your legs.
  5. Once you are standing upright, slowly lower the bar back down to the ground, keeping your back straight and your core engaged.
  6. Repeat for desired number of reps.

Smith Deadlift Form & Visual

Smith Deadlift

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
  • Glutes
  • Hamstrings
  • Quadriceps
  • Calves
  • Trapezius
  • Rhomboids
  • Forearms

Smith Deadlift Variations & Alternatives