Smith Machine Dead Lifts
Target Muscle: Hamstrings, Glutes, Back, Calves, Forearms
Smith Machine Dead lifts is an assisted variation to the most complex compound exercise that you can perform in the weight room, it involves a lot of muscles and requires coordination between the upper and lower posterior chain to execute it properly. It takes time to perfect the movement pattern and synchronize the targeted muscles efficiently, that is why most of the lifters run away from deadlifts. If you are one of those lifters, then this piece of writing will guide you how to perform a perfect deadlift. Being a compound exercise, it gives you a great opportunity to strengthen the targeted muscles and build up the lean muscle mass and lose fat simultaneously. If you struggle with free weights, then start off with this version and then move to the free weights.
How to do Smith Machine Dead Lifts:
Set-up the Smith Machine bar with weights at the lowest setting.
Stand next to the bar, with your feet shoulder width apart and under the bar.
Move your hips back and bend the knees to grab the bar, keep your back straight.
Grab the bar with an overhand grip, with hands at shoulder width.
Pull the bar up till you stand tall, keeping your arms straight.
Bend over again to lower the bar to the floor.
Repeat in a controlled manner.
**You can switch the grip to one overhand and the other underhand if the weight seems
heavy to control.
Smith Machine Dead LiftsSmith Machine Dead Lifts
Standing Machine Dead Lifts Dos:
Maintain a straight back throughout the exercise
Go through the full range of motion.
Keep your core tight.
Keep the movement controlled.
Focus on squeezing the hamstrings and glutes in every rep.
Standing Machine Dead Lifts Don’ts:
Do not rush into the movement, Keep it slow to increase the tension on the muscle.
Do not move your lower back, keep it stable.
Do not do half reps, go through the full range of motion.
Do not go too heavy too soon, slowly build up the strength.
Coming to the sets and reps, for a beginner, we would recommend starting off with one set of as many reps as possible and build your way up to increase your strength and muscularity. Training frequency and duration varies from person to person depending upon your body type and fitness goals. To get your customized workout and diet plan, go to our training section.