# Deadlift (Smith Machine)

> A deadlift done with the bar locked in a Smith machine's vertical guides that trains your glutes, hamstrings and lower back and teaches the hip hinge.

Page: https://fitnessie.app/exercises/smith-machine-deadlift/
Type: Machine · Hinge
Demo video: https://fitnessie.app/demos/deadlift-smith-machine/4c0703ef613faac4.mp4

## How to do it

1. Set the bar low on the Smith machine, near the floor or just below your knees, and stand with your feet hip to shoulder width and the bar over mid-foot.
2. Hinge your hips back, bend your knees only as much as needed, and take an overhand grip just outside your shins.
3. Brace your core, keep your back straight and your arms straight, with your shoulders slightly ahead of the bar.
4. Push the floor away and drive your hips forward to stand, with the bar moving straight up the guides.
5. Squeeze your glutes to finish tall, then lower under control by hinging your hips back again.

## Key cues

- Hips back into the hinge
- Bar over mid-foot
- Back straight, arms straight
- Push the floor away
- Squeeze your glutes at the top

## Common mistakes

- Squatting the weight with too much knee bend
- Standing too wide or too far from the bar
- Gripping too wide or too narrow
- Rounding your back off the floor

## Muscles worked

- Primary: Glutes, hamstrings and lower back
- Secondary: Adductors, traps, forearms, quads, lats and abs

## Equipment

Smith machine and weight plates.

## Variations

- [Deadlift (Barbell)](https://fitnessie.app/exercises/deadlift/)
- [Deadlift (Trap Bar)](https://fitnessie.app/exercises/trap-bar-deadlift/)
- [Deadlift (Dumbbell)](https://fitnessie.app/exercises/dumbbell-deadlift/)
- [Deadlift (Kettlebell)](https://fitnessie.app/exercises/kettlebell-deadlift/)

## References

- [StrengthLog: Smith Machine Deadlift](https://www.strengthlog.com/smith-machine-deadlift/)
- [BarBend: Smith Machine Deadlift](https://barbend.com/smith-machine-deadlift/)