How to Do
How to Do Deadlift using the Smith Machine
Each deadlift using the smith machine should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this deadlift using the smith machine.
Beginning
Beginning Deadlift using the Smith Machine
1. Begin by putting the appropriate weight on the machine. Set the bar to a low setting.
2. Stand with your feet shoulder width apart in front of the bar. Your feet should be halfway beneath the loaded bar, with your toes pointing forward. Make yourself at ease.
3. Bend your knees and use an overhand grip to hold the bar. Shoulder width apart is the ideal distance for your hands. You can also use an alternating grip in which one hand is under and the other is over, whichever allows you to lift more weight.
4. Raise or lower your hips slightly to get them in the best natural position before dropping them until your shins touch the smith machine's barbell.
Movement
Deadlift using the Smith Machine Movement
1. Make sure your head is straight and your eyes are looking far ahead.
2. You should have a straight and straight back. This step should serve as your starting point.
3. Prepare to raise the bar.
4. Begin lifting the weight upwards with your heels firmly planted on the ground. The movement should be led by your head.
5. As the bar rises above your knees, push your hips forward slightly. Allow your back to contract by bringing your shoulder blades back.
Benefits
Deadlift using the Smith Machine Benefits
When an athlete is recovering from an injury and their joint is unstable, the smith machine allows them to work muscle groups more safely. The smith machine is also an excellent tool for injury prevention, as it is much safer to do some exercises alone when training.
