Intermediate
SMITH DEADLIFT
Upper legs
Body Part
Glutes
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
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Step:1 Set up the smith machine with the bar at hip height.
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Step:2 Stand with your feet shoulder-width apart, toes pointing slightly outward.
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Step:3 Bend 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.
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Step:4 Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.
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Step:5 Stand up straight, fully extending your hips and knees.
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Step:6 Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.
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Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
