Smart Workout Diary

Smith Machine Deadlift

The Smith Machine Deadlift is a hip-hinge strength exercise performed by lifting the guided bar from near the floor to a standing position. It primarily trains the glutes and also works the hamstrings, back, and forearms. It supports lower-body strength, posterior-chain development, and controlled deadlift technique.

Demonstration

Smith Machine Deadlift — demonstration 1
Smith Machine Deadlift — demonstration 2

Instructions

  1. Set the Smith bar at its lowest safe height and load it evenly. Stand with your feet about hip-width apart beneath the bar, with the bar close to your shins.
  2. Grip the bar just outside your legs with both hands. Brace your abdomen, keep your chest open, and maintain a neutral head and spine.
  3. Push your hips back and bend your knees enough to reach the bar while keeping your back flat. Unlock the bar using the machine's hooks.
  4. Drive through your feet and extend your hips and knees together to stand tall. Keep the bar close to your body and squeeze your glutes at the top without leaning backward.
  5. Lower the bar under control by sending your hips back first, then bending your knees as the bar reaches them. Keep your spine neutral and return the bar to its starting height.
  6. Finish the set by re-engaging the Smith hooks securely before releasing your grip.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings, Lower Back
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Keep the bar close: letting it drift forward can increase stress on your lower back.
  2. Use a controlled load: choose a weight that lets you maintain a neutral spine throughout every repetition.
  3. Do not overextend: finish tall with your glutes engaged rather than leaning your torso backward.
Exercise library