Deadlift (Smith Machine)
Complete guide to Deadlift (Smith Machine). Learn proper form, technique, and execution. Targets Hips — Glutes. Requires smith machine. Step-by-step instructions and expert tips.
How to Perform Deadlift (Smith Machine)
Set the bar on a Smith machine to just below knee height and stand with your feet hip-width apart.
Hinge at the hips and grab the bar with an overhand grip, keeping your back flat and chest up.
Retract your shoulder blades, engage your abs, and take a breath.
Drive through your heels to stand tall, keeping the bar close to your body and exhale.
Hinge at the hips to lower the bar back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |