How to do the Smith Machine Deadlift
Set the Smith bar low and stand with feet hip-width apart, the bar over your mid-foot.
Bend your hips and knees and grip the bar just outside your legs with a flat back.
Unhook the bar and stand up by pushing through the floor, keeping it close to your legs.
Lower it under control and rack it at the end of the set.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
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