How to do the Smith Deadlift
Smith Deadlift is an intermediate multi-joint compound pulling exercise targeting the Glutes in the Upper Legs region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Smith Deadlift demonstration · © GymiaFit
Smith Deadlift at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps, Lower Back
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Smith Deadlift step by step
- 1Set up the smith machine with the bar at hip height.
- 2Stand with your feet shoulder-width apart, toes pointing slightly outward.
- 3Bend 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.
- 4Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.
- 5Stand up straight, fully extending your hips and knees.
- 6Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.
- 7Repeat for the desired number of repetitions.
Smith Deadlift — questions
What muscles does the Smith Deadlift work?
The Smith Deadlift primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps, Lower Back as secondary movers.
What equipment do I need for the Smith Deadlift?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Deadlift suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Deadlift?
Smith Bent Knee Good Morning, Barbell Deadlift, Barbell Narrow Stance Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Deadlift demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.