What equipment do you need for the smith machine deadlift?

You need smith machine to do the smith machine deadlift.

What is a good smith machine deadlift?

For men, a good smith machine deadlift is about a 360 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 190 lb and elite lifters pass 552.5 lb. For women, the standards run from about 95 lb to 345 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Smith Machine

Smith Machine Deadlift

How to do the smith machine deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Smith Machine
Difficulty: Beginner
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Glutes exercises Machine exercises

How to do it

Stand with feet hip-width apart and the weight over the mid-foot. Hinge at the hips and bend your knees to grip the weight with a flat back. Lift the weight by extending your hips and knees, then lower it back down under control.

1Hinge at your hips and feel your hamstrings and glutes drive the lift
2Keep the bar close to your legs along the fixed path
3Brace your core and maintain a neutral spine throughout

Common mistakes

Don't round your back at any point in the lift
Avoid leaning back excessively at the top
Don't lock your knees early, finish with hip extension

Muscles worked

The smith machine deadlift mainly works the glutes, lower back, and hamstrings, with the forearms, quads, upper traps, upper abs, and calves assisting.