Smith Machine Deadlift
How to: Smith Machine Deadlift
Primary Muscles Used:Upper Legs, Glutes, Hamstrings
- Set the height of the Smith machine bar to just below hip height. When standing upright, you should be able to rest your hands on the bar with your arms completely extended. Holding the bar with both hands in an overhand grip (palms facing towards you), plant both feet on the floor slightly further than shoulder-width apart. Stand up tall and release the bar from its locked position. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.
- Inhale. Bending from the hips only, allow the bar to run along the length of your thighs. You should feel tension in your hamstrings (back of your legs). Ensure that you maintain a proud chest and that your head is an extension of your spine.
- As you reach halfway down your shins, exhale. Push through your heels and, using your glutes and hamstrings, extend your hips to return to the starting position. Ensure that the bar remains in contact with your legs. Repeat for the specified number of repetitions.
Alternative Exercises for Gluteals
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.