A deadlift is one of the most effective exercises for building strength and muscle mass. The lift targets the core, hamstrings, glutes, and quadriceps.
You can’t do a deadlift variation with dumbbells or a straight bar if you don’t have a Smith machine at home. However, it is essential to understand the proper technique for a conventional deadlift.
Barbell Deadlifts
Performing barbell deadlifts on a Smith machine is a great way to safely and effectively increase strength. This is especially important for powerlifters as deadlifts are hugely influential lifts that can help build strength and size in your back and legs.
The Smith machine also allows you to perform a barbell deadlift at a much higher weight than possible with a free-standing barbell. This makes it an excellent option for powerlifters who may not have access to a free-standing barbell and therefore need to use a Smith machine.
To perform a barbell deadlift on a Smith machine, set the bar to the lowest. Stand in front of the bar with your feet around shoulder width apart and halfway under the loaded bar.
Single Leg Deadlifts
Many gymgoers find the traditional deadlift intimidating, but the single-leg deadlift can be a welcome alternative. This variation lifts lighter loads and challenges your body differently, Tony Gentilcore, C.S.C.S., founder of Core in Brookline, Massachusetts, tells SELF.
For this movement, you set the bar on a Smith machine to a height around mid-shin level. Grasp the bar with a pronated (palms forward) grip that is shoulder-width apart.
You should be able to hold this position for 2-3 sets of 6-10 repetitions before returning the bar to the starting position. You should be able to maintain good technique throughout the entire lift, Gentilcore says.
Besides training your hips, the single-leg deadlift works your spinal erectors and hamstrings. It is also one of the best exercises for back health. It is an excellent choice for anyone looking to increase their strength, muscle growth, or hypertrophy.
Hip Thrusts
Hip thrusts are one of the most effective glute-focused exercises for building strength and power in your glutes. They can be done with body weight or loaded with barbells, dumbbells, kettlebells, or resistance bands.
They also have a lot of other benefits, such as improving bone density, increasing joint mobility, and strengthening the core and pelvis. They can be performed at lighter intensities and are suitable for warm-ups or cool-downs.
Smith machine hip thrusts offer some advantages over barbell hip thrusts, such as being easier to set up and isolating the glutes better. Additionally, the smith machine makes adding and adjusting weight between sets easier.