Smith Machine Deadlift (Image via @FORTYfied Fitness/YouTube)

Deadlifts are one of the most popular (and badass) exercises of all time. There is something inherently sexy about lifting heavy stuff off the floor and being able to do that multiple times. 

It goes without saying that an individual that can deadlift heavy weights is strong as a bull. Plus, they low-key have the respect of everyone around them. 

However,  barbell deadlifts  are an advanced exercise and have a steep learning curve attached to them. Deadlifting with an incorrect form can lead to injuries and keep you out of the gym for an extended period. 

Enter the Smith machine deadlift. The exercise is great for beginners, lifters who do not have access to a deadlift area in their gym, folks who train during rush hours, or people who train at gyms that do not permit using free-weight barbells for deadlifts like  Planet Fitness . 

The deadlift variation involves performing the lift on a Smith machine. Although the Smith machine deadlift is a compound (multi-joint) exercise, it reduces the risk of injury by limiting the moving parts involved. 

Unlike the conventional barbell deadlift, the deadlift on a Smith machine follows a fixed movement path, making the exercise easier on your core stabilizers. 

In this article, you’ll learn the correct way of performing the Smith machine deadlift, its benefits, target muscles, common mistakes, and the best variations and alternatives. 

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The Smith machine deadlift is a functional exercise and works the quadriceps, hamstrings, glutes, calves, erector spinae, trapezius, rhomboids, abdominals, and forearms.

Notably, Smith machines come in different shapes and sizes, and using different versions can work your muscles differently. For example, performing the lift on a non-angled Smith machine will primarily target your lower back, and using an angled Smith machine can put more emphasis on your mid and upper back. 

This is how to perform the Smith machine deadlift:

The most common mistakes people make while performing the Smith machine deadlift include:

These two are arguably the most common mistakes people make while deadlifting. You need to ensure you maintain a neutral spine throughout the exercise. 

Many people like to overextend their back at the top and hold it for a few seconds. However, it can put your lower back under unnecessary stress and increase the odds of injury. 

On the other hand, most people end up rounding their back and shoulders while lifting the bar off the floor. If you find yourself making any of these mistakes, lower the weight on the bar and try again, adhering to the steps mentioned above. 

While performing a deadlift, some people lead with their hips, meaning they lift their hips before extending at their knees and driving through the heels. 

During a Smith machine deadlift, you need to lead with your head. Focus on standing up while holding onto the bar and not lifting the bar off the floor by hinging at your hips. 

If you’re unsure if you make this mistake, ask a spotter to notice your form or film yourself while performing the exercise. 

This issue is unique to the Smith machine variations of the deadlift, especially the angled machines. Standing on the wrong end will lead the bar away from you as you pull the barbell towards the top, putting unnecessary tension on your lower back. If you’re using an angled Smith machine, the bar should move towards you as you lift it. 

Although it doesn’t matter which end you stand on while using a non-angled Smith machine, the bar should be unlatched and placed at its lowest setting before beginning the exercise.

Do you want to know a well-guarded secret of lifting heavier instantly without additional equipment or “ tools ?” Limit the exercise’s range of motion. 

Many people let their egos take over and shrug their shoulders to lift the bar off the floor while performing the Smith machine deadlift. On the other hand, some folks bend their elbows and do not lock out their knees at the top to make movement easier. 

If a lifter is banging weights too hard or grunting like a bear going into labor, they are probably ego lifting. Many folks load the bar with more weight than they can handle and use momentum by bouncing the bar off the safety catches to complete recommended number of reps. 

They are not only leaving gains on the table by jerking the barbell but are also putting themselves at a higher risk of injury. You need to ensure that you are in total control of the weight while performing the lift. 

If your shins are not touching the Smith machine barbell at the bottom of the movement or if you’re standing too far away from it, you are putting your lower back under unnecessary stress. 

These are the benefits of adding the Smith machine deadlift to your exercise arsenal:

Mobility  is one of the most underrated aspects of performing a deadlift. If you have stiff lower back, hamstrings, glutes, quads, or lower legs, you’ll have a hard time pulling the conventional barbell deadlift. 

However, since you can adjust the range of motion (ROM) of a Smith machine deadlift by adjusting the safety catches, you can add it to your  training regimen and improve your flexibility and mobility . Plus, the option to limit the ROM makes it a great fit for people recovering from an injury. 

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The conventional barbell deadlift involves several moving pieces, which can make the movement overwhelming for a newbie. However, since the Smith machine deadlift has a set path of motion and does not require the same core engagement as the traditional variation, it is easier to master. 

The deadlift is one of the three big powerlifting moves. It is known for its strength and muscle-building capabilities. 

If your goal is to build muscle mass, you should prioritize  achieving muscle hypertrophy  by performing eight to 12 reps in a set. On the other hand, you can focus on building strength by performing three to five reps per set. 

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Per a study, compound exercises like the deadlift can help boost your natural testosterone levels. [ 1 ]

Testosterone is the male sex hormone and an anabolic steroid. It plays a key role in the development of male reproductive organs and secondary sexual characteristics such as increased muscle and bone mass and body hair growth.

Here are a few Smith machine deadlift variations worth trying:

Sumo Smith machine deadlift variation is similar to the conventional Smith machine deadlift, the only difference being your foot placement. In a Sumo Smith machine deadlift, you stand with a wider-than shoulder-width stance, with your feet pointing outwards. 

Using an elevated platform on a Smith Machine deadlift can bring the barbell closer to your feet at the starting position. It leads to an increased range of motion and greater muscle recruitment. 

Smith machine rack pull is a great deadlift alternative, especially if your goal is to focus on your upper and middle back. 

Read our detailed guide on  Good Mornings .

The Smith machine deadlift can be an incredibly effective exercise for beginners learning the basics of the compound lift, people with a limited range of motion, or folks who don’t have excess to a barbell at their gym. 

However, while the Smith machine deadlift is a great exercise, you shouldn’t omit the conventional barbell deadlift from your training routine. The orthodox deadlift is one of the best ways to build muscle mass, strength, and functionality.

Vidur is a writer and editor at FitnessVolt.com. He is passionate about strength sports and dedicated to sharing his hard-earned knowledge. An expert at giving unsolicited advice, his writing benefits the readers and elicits the bros.

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