Deadlift is one of the core exercises in a powerlifter’s training regimen. It works the back muscles and hamstrings and is an excellent way to build strength and endurance.
Traditionally, deadlifts are performed with a barbell and weight plates. However, you can also perform a version of the exercise using a machine such as the Smith machine.
Fundamentals
Deadlifts are one of the most popular and practical exercises and can target many muscles at once. They work your leg and back muscles and core, chest and shoulders.
The deadlift is performed with your feet shoulder-width apart and pulling your hips back. Then, with the barbell or machine set about 15 cm off the ground, pull it up until it’s completely straight.
Instructor Tip: Start with very light weights and do a full set to feel the exercise. This will help you avoid injuries as you begin to lift heavier weights.
The Smith machine deadlift is a good choice for beginners as it is safer than the free weight deadlift and does not require a spotter. But if you want to increase your strength, you should invest in dumbbells and weights.
Variations
The deadlift is one of the most powerful exercises for strength and size, but it can be difficult to master if you are new to weight training. This is why there are a variety of different deadlift variations available.
What you choose to do will depend on your goals, injury history, and height/body proportions. For example, if you are a strong man looking to build muscle mass, you will want to focus on the Romanian deadlift.
This variation requires you to start the lift from a higher starting point than traditional barbell lifts. This makes it harder to lockout and helps you increase your strength at the beginning of the ride.
Safety
No matter what machine you use to perform your deadlift, it is very important to be safe and follow the correct technique. Using devices makes lifting safer because the weight follows a guided path, which makes slipping or falling less likely and makes it more difficult to lift the barbell off the ground without proper form.
In addition, the machines reduce the number of stabilizing muscles engaged during a deadlift, as they only support part of the load. This results in less stress on these smaller muscle groups during a deadlift, as opposed to more complex lifts with bars and plates that use multiple stabilizer muscles to support the joints.
The safest way to pull a heavy weight off the floor is to set up with the standard inward curve of your lower back (lordosis). This keeps the pressure on your spinal discs even, decreasing the chance of injury from bulged or pinched discs.
Cost
The machine deadlift is an excellent choice for anyone who wants to increase their strength and size. It is not as effective as the free-weight barbell deadlift, but it can help to add variety to your training.
The best way to perform a Smith machine deadlift is to use proper form and ensure your shins are touching the barbell at the bottom of the movement. This ensures that your back is protected from unnecessary stress and allows you to focus on gaining muscle.
You also must avoid leaning your back at the end of the exercise, as this can squeeze your spinal discs and lead to herniated discs.
Another common mistake is to pull the weight off the ground by bending the arms, which can not only injure your elbows and biceps, but also lead to lower back injuries. This can be avoided by locking your elbows and straightening your arms before lifting the bar off the ground.