When you first step into the gym, it's normal to feel intimidated by free weights—especially the deadlift. Enter the Smith machine for the rescue. It has a path for the bar to follow and safety features built in so that you feel safe while learning the movement.
Admittedly, beginners may wonder if deadlifting on a Smith machine is really okay, if it even counts. The answer is affirmative. In reality, the Smith machine is a smart way to learn correct form, get used to the movement, and prevent injury before adding weight and plates barbell option.
What Is a Smith Machine Deadlift?
When you get right down to it, a Smith machine deadlift is essentially the same fundamental movement pattern as the standard barbell deadlift; you hinge at your hips, "turn on" your posterior chain muscles, and then lift the barbell off the ground until you are standing upright. But the big difference is found within the machine itself, where the barbell is locked in place on vertical rails, only allowing it to move along a fixed path of motion.
This trait may at first seem a bit restrictive, but is actually a great benefit for beginners! Instead of focusing on the fact that the barbell could roll away from your shins or roll throughout the reps, you can focus solely on your technique form and lifting form. Think of it like using training wheels on a bike–not something permanent, but obviously makes learning how to ride a bike a whole lot more enjoyable in the beginning stages.
Why Deadlift on a Smith Machine
Now, some lifters argue that Smith machine deadlifts don't "count" because the machine stabilizes the weight for you. While it's true that you won't engage as many stabilizer muscles, the Smith machine offers benefits that free weights can't always match.
For example, if you're injured, you don't have to worry about awkward twisting, since the fixed bar path eliminates that. On the other hand, if you tend to work out in a home gym, the safety catches also allow you to lift heavy loads for exercises without a spotter.
Additionally, if you are focusing on muscle building, with the Smith machine you can also easily control how you are placing your feet and the distance of them from each other so you can more easily isolate specific muscles.
How to Deadlift on a Smith Machine (Step-by-Step)
Once you understand why this exercise is worth doing, it's time to break down the technique. Here's a detailed walkthrough to get you started:
Step 1: Adjust the Bar Height
Start by setting the height of the Smith machine bar so it sits just low enough that when standing straight, it is just below mid-shin. This position is the equivalent of the beginning of a regular deadlift. If it's too high, you'll restrict your ROM if it's too low, your lower back could be in a compromising position before the bar is even lifted.
A good rule of thumb – when you're gripping the bar, your hips should be higher than your knees, and your shins should be almost vertical.
Step 2: Set Your Stance
Position your feet shoulder-distance apart and slightly turned out. You want to center the bar over your feet, somewhere near your shoelaces.
What it does: Because you must position your feet correctly, you're more likely to engage your glutes and hamstrings the way you're supposed to. Ride with your feet too far forward, and you are likely to slouch, and hurt your lower back.
Step 3: Find Your Grip
Hinge at the hips and grab the bar right outside your knees. Keep your arms loose and straight – they should simply be hooks holding the bar in place, rather than musculature that's working when lifting.
Double overhand for lighter pulls and switch to a mixed grip (one hand over, one hand under) if the bar gets heavy.
A Quick tip: Grip the bar like you're trying to leave fingerprints on the metal. This slight trick will help you engage the lats and upper back so that your chest stays up.
Step 4: Brace Your Core and Set Your Back
Before you begin to pull in, have a slow deep breath, but instead of letting the air fill your chest, let it fill your stomach and tighten your abdominal muscles very hard; like you are preparing for a punch. While you do this, think about pulling your shoulder blades back and down, tucking them as if you are sliding them into your back pockets and creating a solid base for your upper body.
It's a great way to put your torso in a very stable position and keep your spine nice and straight, so you can protect your lower back all throughout the lift.
Step 5: Lift With Hips and Legs
Press through your heels and thrust your hips forward as you stand up straight. Concentrate on driving power from your glutes and hamstrings instead of pulling with your arms.
Tip to remember: Picture "closing the door with your hips." Such imagery aids in activating your glutes and finishing the lift without leaning back.
Stand up straight as the bar reaches the top of the movement, and quickly tense your glutes before getting ready to lower the bar. Sit up straight, and don't slouch.
Step 6: Lower With Control
First hinge your hips back, then bend your knees slightly, as the bar passes your knees. Slowly lower the bar down your legs and don't let the bar bang.
Taking the drop slowly will keep tension in your glutes and hamstrings, avoid unnecessary strain on your lower back and give better control over the exercise.
Practical tip: Remember you are swinging your hips to slowly close a very heavy door, not slamming it shut.
Step 7: Repeat and Focus on Form
Begin the workout using a weight which you are able to handle well for a rep variety of 8-12. Focus on that form and practising or performing everything with smooth, flowing movement rather than being concerned about 'how much weight can ya lift! When you aren't challenged in the basics of the movement you will be able to add weight to the exercise with better form and feel.
If you ever feel like your lower back is going into rounding or the barbell is wandering further forward to where your original bar path was, you must lower the weight and reset yourself. Focus on perfect form, weight should be secondary.
Benefits of Smith Machine Deadlifts
Once you understand the basic movement you will recognize that there is a great deal more to the Smith machine deadlift than you first realized. Here are a few reasons why it is such a valuable addition to any training routine:
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Beginner-friendly stability (and beyond): The clear, guided bar path puts its arsenal plate-loaded grip in the bullseye of balance, so you can zero in on honing the hip hinge. You can concentrate on squeezing your glutes, hamstrings and core with the confidence that the bar isn’t going to tip forward or backward. For athletes who are still learning the proper deadlift form, this is a confidence booster.
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Safety features: With built-in catches and a fixed track, there is less chance of dropping the bar or losing control of it during your lift. You can hit it as hard as you want there's no need for a spotter! This is especially useful when at the gym alone.
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Targeting muscles: You can choose which muscle group to focus on by varying the position of your feet or changing the stance. With a standing position, your quads will be more engaged, with a straddling stance your inner thighs and ass will be worked. This level of control means you can start to build specific strength and balance throughout your lower body.
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Progress without fear: It's easier to throw on a little more weight with a Smith machine than with a free barbell. You don't have to worry about plates falling over or rolling away and easy on and easy off, focus on your lift.
All of these benefits make the Smith deadlift more than just a "noob lift," but a calculated accessory that lifters of any experience level can benefit from.
Variations of Smith Machine Deadlifts
Once you comfortable with the regular Smith machine deadlift, you can experiment with different types to target other muscles. There are some different versions and each version will focus on a specific area or adapt to ones limitations:
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Romanian Deadlift (RDL): By keeping the tension on your hamstrings and glutes, you should never lock out of an RDL. You don't start the movement from the floor; you start from the top and lower the bar down slowly until you feel a deep stretch in your hamstrings, and come back up.
- Pro Tip: Keep your knees slightly bent and hinge at the hips, imagining your glutes pulling the bar back up. This is a great tool to help build your posterior chain, without absolutely thrashing your lower back.
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Sumo Deadlift: This also involves your legs being wider than shoulder-width and your hands are clasping the bar within your knees. This position stresses your inner thighs and glutes more than a standard deadlift does and puts less pressure on your lower back. During the pull, drive your knees slightly out and focus on pushing through your heels. The wider position changes the mechanics, so feel free to start slowly to discover what feels natural.
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Rack Pull: In this variation, the bar is raised— usually somewhere around knee-level— so you can work solely on the top half of the pull. It is great for overloading the lockout portion of your deadlift while also developing the upper back and glutes.
- Practical tip: Lean your shoulders out over the bar, and keep your chest up; focus on moving the weight with control, not jerking it. Rack pulls are a great lift for building strength without overtaxing your lower back.
Each variation allows you to target specific muscle groups or work around personal limitations, giving you flexibility in your training.FAQs
1. Is it okay to deadlift on a Smith machine?
Yes. It is a perfect and comfortable choice for beginners and will help build up your strength while helping you stay balanced.2. Is Smith machine deadlift harder than normal?Not typically. It tends to be easier to handle, but the fixed pathway will change the muscles used a bit during the lift.3. Does a deadlift on a Smith machine count?
Absolutely. It works many of the same muscles as a barbell deadlift and helps develop overall strength.4. What are the benefits of the Smith deadlift?
It provides stability, safety, and better muscle isolation. You can also progress in weight more confidently.5. Can I deadlift with a Smith machine?
Yes, it's a great starting point for beginners. It also prepares you for free-weight barbell deadlifts later.Conclusion
There's no reason to replace the traditional barbell deadlift with the smith machine deadlift, but it's a useful exercise all the same. Firstly, it's a perfect way for beginners to learn the hip hinge and build strength without worrying about balance or controlling the bar. It also serves as a trusty cause and effect for advanced lifters to focus on their target specific muscles.So if you have been avoiding deadlifting because you find it a bit intimidating, you might want to begin with the Smith machine. Perfect your form, build up your confidence, and, when you're ready, take those skills to the barbell.