Exercises

Smith Machine Conventional Deadlifts

Also known as Smith Machine Deadlifts

What It Is

Lifts a bar from shin height to standing on a fixed track. You practice a strong, flat-back lift with less to balance.

How to Do It

Set the bar at about mid-shin height. Stand with the bar over the middle of your feet and grip it with a flat back. Twist it off the hooks and stand up tall, pushing the floor away. Lower it the same way and twist it back onto the hooks.

Tips

Brace your stomach before you lift. Finish with your hips forward, not leaning back.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

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