Deadlifting in a Smith Machine

Deadlifting in a Smith machine is an effective way to build lower body strength while reducing the risk of injury that can come with conventional barbell deadlifts. However, if you’re not familiar with how to use this equipment properly or don’t have the right form, you could put yourself at a much higher risk of back injuries. Luckily, there are some simple steps you can take to ensure proper safety and performance when doing Smith machine deadlifts.

Start Light & Focus on Proper Form

While it is tempting to immediately load up the weight on the bar, this is a recipe for disaster. The Smith machine has its own set of unique mechanics that will change the bar path from how it would be on a traditional deadlift, so starting out with lighter weights is a good idea. You can then add weight slowly as you master the movement and improve your grip strength, allowing you to safely progress without increasing your risk of injury.

Don’t Round Your Back

As you move through the movement, the hip hinge is what’s really doing the work, but your core musculature is also helping to keep your back in a neutral spine position. The erector spinal muscles help keep your spine stable as you lift, which is crucial to prevent your back from folding under the weight. The gluteus maximus, hamstrings, quadriceps, trapezius, and rhomboids all play a role in the movement as well, providing a complete and effective workout for your entire body.

Leave a Reply

Your email address will not be published. Required fields are marked *