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
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Target: Forearms
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