Hey guys, welcome back to another episode of Workout Intercom! Today, I’m going to discuss a popular topic that sparks debate in most gyms: Smith machine deadlifts. Some people aren’t fans of this exercise, mainly because they don’t fully understand it. But fear not, there are a few key things to understand if you’re planning to incorporate Smith machine deadlifts into your workout routine.
Understanding the Technique of Smith Machine Deadlifts
Before we dive into the specifics, let me clarify that the technique for Smith machine deadlifts remains quite similar to regular barbell deadlifts. You can even perform them with dumbbells if you prefer. The body position is the key element to focus on.
Adjusting the Bar Height for Smith Machine Deadlifts
One crucial difference with Smith machine deadlifts is the height of the bar. It won’t be at the ideal height like a regular barbell. However, you can easily compensate for this by placing a box or any elevated surface under the bar. This ensures that the bar is at mid-chin level when you perform the deadlifts. Ideally, you don’t want the bar to be too high or too low, as it may compromise your lower back.
Partial Range of Motion and RDL Variations
Now, let’s talk about the range of motion. With Smith machine deadlifts, the bar doesn’t allow for a full range of motion. As you can see from the side view, the bar stopping just below my knees limits the lengthening of the hamstrings, glutes, and quads. It’s more of a partial range of motion rep. However, if you slightly sink down, you can experience more lengthening in those muscle groups.
Alternatively, you can try Romanian deadlifts (RDLs) with Smith machine. The only difference between doing RDLs on an elevated surface versus Smith machine is that you can go a little deeper, achieving a further range of motion and increased engagement of your glutes, quads, and hamstrings. It’s essential to maintain a strong, stable back position throughout the movement.
Proper Body Positioning for Smith Machine Deadlifts
When performing Smith machine deadlifts, it’s crucial to maintain the correct body positioning. Avoid rounding your shoulders or allowing your back to become rounded. Instead, spread your chest, stick your butt out, and keep your shoulders locked back. This ensures proper alignment during the lift.
Overhand vs. Underhand Grip for Smith Machine Deadlifts
Next, let’s discuss the grip. I always recommend using an over-under grip for Smith machine deadlifts. While some people prefer an over-over grip, having one hand over and one hand under offers better grip stability, allowing you to lift heavier weights with greater ease.
Maintaining Form and Technique during Smith Machine Deadlifts
Form and technique are vital during Smith machine deadlifts to maximize the benefits and minimize the risk of injury. Remember to keep your head up, shoulders back, and have your chin facing straight up and back. As you descend, let the bar slide down your thighs and shins. To come back up, start by pulling your shoulders back, followed by your hips and knees, and squeeze your glutes at the top.
The Benefits of Smith Machine Deadlifts
Now, you might wonder what benefits you can gain from incorporating Smith machine deadlifts into your workout routine. One significant advantage is that you can generally lift more weight on a Smith machine compared to a free barbell. This can be particularly beneficial when the gym is crowded, and you don’t want to wait around for someone to finish their exercises.
When to Choose Smith Machine Deadlifts over Barbell Deadlifts
The choice between Smith machine deadlifts and barbell deadlifts depends on your preference and the available equipment. If you have the option to use a free barbell, I recommend doing so. However, when the gym is busy, and you need to get your deadlifts done without any delays, Smith machine deadlifts can be a suitable alternative.
Modifications and Alternatives for Smith Machine Deadlifts
If you’re limited to using the Smith machine, there are still options available to enhance your deadlifts. As previously mentioned, you can try RDLs with the Smith machine to obtain additional benefits for your glutes, quads, and hamstrings. Remember to focus on the top portion of the movement, where you’re the strongest, and maintain proper form and technique throughout.
Frequently Asked Questions about Smith Machine Deadlifts
If you have any more questions about Smith machine deadlifts or any other exercises, feel free to visit the Workout Trainer website. You can ask me directly by visiting the Trainer section or head over to the Workout Trainer Facebook page. We have a wide range of workouts tailored to different goals and lifestyles. Additionally, you can even create your own workouts using our workout creator app, available on the Workout Trainer website.
Conclusion and Resources
In conclusion, Smith machine deadlifts can be a valuable addition to your fitness routine. By understanding the technique, adjusting the bar height, maintaining proper form, and considering the benefits, you can make the most out of this exercise. While barbell deadlifts remain the top choice, Smith machine deadlifts offer a viable alternative in a crowded gym setting. If you have any further inquiries or need assistance, don’t hesitate to reach out to us. Stay strong, keep lifting, and embrace the gains!
