Male

Smith Deadlift

Muscles involved

Learning the hip hinge pattern becomes much easier when you use the Smith deadlift to build your foundation. Since the machine guides the path of the bar, you can focus entirely on your form without worrying about balancing the load. Start with a light weight to master sending your hips back while keeping your spine neutral, feeling the tension directly in your glutes. As your execution becomes second nature, you can step-by-step increase the weight on the machine. This structured progression helps you gain strength reliably, allowing you to push harder over time while protecting your lower back and maintaining flawless control during every single rep.

How to do it

1. Stand under a Smith machine with the bar on the floor in front of your feet. 2. Grip the bar with both hands using a mixed grip, one palm facing forward and the other backward. 3. As you exhale, lift the bar by pushing through your heels until you are completely upright. 4. Lower the bar controllably to the starting position as you inhale.

Equipment required

Máquina

Muscles worked

Tips

- Keep the bar as close to your legs as possible during the entire lift. - Initiate the movement by pushing with your heels and keep your chest up. - Avoid rounding your back; maintain a neutral spine throughout the exercise.