Smith Deadlift
Also known as: smith machine deadlift
Smith Deadlift earns a place on leg day, and a guided vertical bar path keeps the focus on control through the whole range.
How to do Smith Deadlift
- Set up the smith machine with the bar at hip height.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- 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.
- Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.
- Stand up straight, fully extending your hips and knees.
- Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.
- Repeat for the desired number of repetitions.
Smith Deadlift Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. The fixed path lets you push closer to failure safely.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add load in small steps since the bar is stable.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Set the safety catches so you can train hard alone.
Common Smith Deadlift Mistakes
Standing in a spot that fights the fixed bar path
Set your feet so the bar tracks straight over the joint you are loading.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Smith Deadlift
Swap Smith Deadlift For
Smith Deadlift — Frequently Asked Questions
How do you do the Smith Deadlift?
Set up the smith machine with the bar at hip height. Stand with your feet shoulder-width apart, toes pointing slightly outward. 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. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Deadlift work?
The Smith Deadlift primarily targets the glutes. It is classified as a legs exercise and is performed with a Smith machine.
How many sets and reps of the Smith Deadlift should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add load in small steps since the bar is stable. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Deadlift good for beginners?
Not usually. The Smith Deadlift is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Smith Deadlift?
Try the Dumbbell Plyo Squat, Barbell Zercher Squat or the Cable Standing Hip Extension. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Deadlift the same as the smith machine deadlift?
Yes. The Smith Deadlift is also commonly called the smith machine deadlift. Different gyms and training programs label it differently, but "smith machine deadlift" refer to this same movement.
