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Hamstrings · Smith machine · Beginner

How to do Smith Deadlift

The smith deadlift is a compound lower body exercise performed using a smith machine. It primarily targets the glutes, with secondary emphasis on the hamstrings, quadriceps, and lower back. The smith machine provides a guided bar path, which can help with stability and form for those learning the deadlift movement.

Smith Deadlift demonstration
Primary muscles
Hamstrings, Glutes and Lower back
Equipment
Smith machine
Level
Beginner
Category
Legs

How to do Smith Deadlift, step by step

  1. Set up the smith machine with the bar at hip height.
  2. Stand with your feet shoulder-width apart, toes pointing slightly outward.
  3. Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart.
  4. Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.
  5. Stand up straight, fully extending your hips and knees.
  6. Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.
  7. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Smith Deadlift →

Muscles worked

Smith Deadlift works your hamstrings, glutes and lower back as the main movers, with help from your forearms, quadriceps and trapezius.

Track Smith Deadlift in SPLYT

Smith Deadlift is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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