Muscle Groups
Muscles
Target
Synergist
How to perform Smith Machine Deadlift with proper form
Setup
- Positioning the Bar: Set the Smith machine bar to mid-shin level.
- Foot Placement: Stand with your feet hip-width apart, toes slightly pointed out. Ensure the bar is over the midfoot.
Grip
- Hand Placement: Grasp the bar with both hands, just outside your knees. Use either an overhand grip or a mixed grip.
Starting Position
- Knees and Hips: Bend at the knees and hips, keeping your back straight and chest up.
- Shoulders: Pull your shoulders back and down, engaging your lats.
Execution
- Lift Off: Drive through your heels and push the bar upward by extending your hips and knees simultaneously.
- Body Alignment: Keep the bar close to your body throughout the movement. Your back should remain neutral, avoiding rounding or excessive arching.
Completion
- Standing Position: Stand fully upright with your shoulders back at the top of the lift.
- Lowering the Bar: In a controlled manner, reverse the movement by pushing your hips back first, then bending your knees to lower the bar back to the starting position.
Tips
- Breathing: Inhale while lowering and exhale while lifting.
- Range of Motion: Ensure you're maintaining full range of motion without compromising form.
- Focus: Keep your core engaged throughout the lift for stability.
By following these steps, you can perform the Smith Machine Deadlift with proper form for effective training.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs