How to do a deadlift

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If you had to pick just three exercises to perform, you wouldn’t go wrong with deadlifts, squats and bench presses.

These are the three powerlifting competition exercises, but are also highly effective for building total-body strength and muscle mass and increasing sports performance. Deadlifts mainly work your hamstrings, glutes, abdominals and spinal erector, lat and rhomboid muscles of your back. Squats work your quads, hamstrings, abs, lower-back and calves. Bench presses get the pec muscles of your chest, the triceps on the back of your arms and your shoulders. For a lift to be considered good, it must meet required one-repetition max standards.

A one-rep max is the maximum amount of weight you can lift with perfect form. Set yourself a goal of achieving good-strength standards across all three lifts.

Men’s Strength Standards

In “Starting Strength,” weightlifting coach Mark Rippetoe lays out his basic strength guidelines for men according to body weight. A novice male lifter at a bodyweight of 165 pounds should be able to deadlift at least 254 pounds, squat 204 pounds and bench press 152 pounds. An intermediate-level lifter at the same body weight should be able to deadlift at least 293 pounds, squat 250 pounds and bench press 201 pounds. For an advanced-level lifter these rise to 411 pounds, 342 pounds and 255 pounds. As your body weight increases so should your lifts. A 242 pound novice-level lifter should be able to deadlift at least 318 pounds, squat 255 pounds and bench press 190 pounds.

An intermediate-level lifter should be able to deadlift 363 pounds, squat 311 pounds and bench press 232 pounds, while an advanced lifter at this body weight should get a 490-pound deadlift, a 423-pound squat and a 316-pound bench press. In “Brawn,” trainer Stuart McRobert adds that another target all men should aim for is a 300-pound bench press, 400-pound squat and 500-pound deadlift.

  • In “Starting Strength,” weightlifting coach Mark Rippetoe lays out his basic strength guidelines for men according to body weight.
  • An intermediate-level lifter at the same body weight should be able to deadlift at least 293 pounds, squat 250 pounds and bench press 201 pounds.

Women’s Strength Standards

What Size Kettlebell Is Right for Me?

Similar standards apply to women, with novice-level deadlift, squat and bench numbers starting at 105 pounds, 84 pounds and 63 pounds for a 97-pound lifter; rising to 122 pounds, 98 pounds and 73 pounds for an intermediate-level lifter; and 175, 129 and 94 pounds at advanced level. Like the men’s guidelines, these standards increase as body weight goes up.

For guidelines similar to McRobert’s, trainer Adam Farrah recommends women shoot for a 275 to 350-pound deadlift, a 220 to 280-pound squat and a 165 to 210-pound bench press. These are more ambitious, but Farrah recommends using them as a guide, rather than taking them as gospel.

  • Similar standards apply to women, with novice-level deadlift, squat and bench numbers starting at 105 pounds, 84 pounds and 63 pounds for a 97-pound lifter; rising to 122 pounds, 98 pounds and 73 pounds for an intermediate-level lifter; and 175, 129 and 94 pounds at advanced level.
  • For guidelines similar to McRobert’s, trainer Adam Farrah recommends women shoot for a 275 to 350-pound deadlift, a 220 to 280-pound squat and a 165 to 210-pound bench press.

Safety Considerations

These guidelines are all based around one-rep maxes — the heaviest weight you can lift with good form for one rep. Finding your one-rep max is a relatively simple process, though it can be risky. Complete a thorough warm-up, along with plenty of light sets on the exercise you’re testing, advises strength coach Sally Moss. When you’re warmed up, start performing single reps with a moderately-challenging weight, adding weight to the bar every set. When you reach the point that you can’t complete a rep with good form, you’ve found your one-rep max. Always have at least one spotter or training partner present when testing your max to ensure your safety.

Once you know your one-rep max, you can use the strength standards as a goal to aim for.

Base your training off your one-rep max number. To build strength, perform between three and eight reps per set using between 70 and 95 percent of your one-rep max.

That being said, with so many variations of the move—from single-leg to Romanian deadlifts—as well as form cues to follow, it can be challenging to know where to start. Scroll down to learn everything you need to know about how to do a deadlift the right way, according to a top personal trainer. And a word to the wise: If you are just starting out, don’t feel intimidated by being a beginner in a gym filled with pro-looking lifters. Finessing your deadlift form is one of the best things you can do to get stronger (and we promise that no one’s watching).

How to do a deadlift correctly and safely, according to a Certified Personal Trainer

1. Start light

When it comes to the common mistakes Bernard notices when people are first learning how to do a deadlift, many of the struggles can be solved with one quick change: Grab a lighter bar. “Start with a light bar and some ten pound bumper plates and focus on your form first. Once you’ve worked on form and practiced, then you can slowly increase the weight while maintaining proper alignment to reap the full benefits of the move,” explains Bernard. Starting light is key for both efficacy and safety when deadlifting.

2. Put on a lifting belt

Bernard also suggests wearing a lifting belt to help support your lower back. “The tightness of the belt will be a good reminder to keep your back straight and your core tight.”

3. Check your alignment before you lift

When preparing to lift, it is very important to ensure that you are in the proper position. Stand with your feet shoulder-width apart, line your shins up to the barbell, bend your knees so that your hamstrings are parallel to the floor, and grip onto the barbell just outside your legs. You can choose to use either a double overhand grip or a hook grip—with your dominant hand overhand and your non-dominant hand underhand—based upon what makes your body feel more stable, strong, and comfortable. Generally speaking, the double overhand works best for beginners; the hook-style grip is for more advanced deadlifters, as it will allow you to lift heavier weight. If you choose to go the hook grip route, make sure to switch your hands regularly to prevent any muscular imbalances from developing.

4. Look straight ahead to keep your spine and neck neutral

“A lot of people look up when they deadlift,” says Bernard. Though it seems logical to try to look at yourself in the mirror, this encourages you to arch your spine and your neck, which puts you at risk of injury. In order to be your strongest, it’s important to maintain a neutral spine and flat back, which means either looking straight ahead or even looking down on occasion. Just make sure to avoid tucking your chin.

5. Pull your shoulders back, too

If the temptation to drop your shoulders and arch your back is overwhelming, it could mean that your weight is too heavy and can result in many lower back injuries. It’s key to keep your shoulders pulled back, chest up, and lats engaged to prevent them from rounding forward. Also, hold the barbell as close to your body as possible and keep it over the center of your feet. If the barbell is not close to your body, it is going to feel heavier and you are at a higher risk of injury, explains Bernard.

6. Lock your elbows as you lift

Make sure that there is no slack or bend in your elbows. If your elbows are locked out, you will be able to “simultaneously pull the bar up your shins and push the floor away with your feet,” says Bernard. Squeeze the bar as tight as you can before it leaves the floor. “Continue pulling until you are standing up tall with your knees locked out, then slowly hinge at the hips and lower the barbell back toward the floor as close to your body as possible, bending your knees once the barbell is safely below them and you return to the starting position.”

7. Breathe and engage your core

This seems obvious, but remember to breathe. “Take a deep breath and hold it prior to pulling the barbell away from the ground. On your way up, exhale, and before lowering the barbell back down to the ground, you should take another deep breath and hold it as you go back to the starting position. This core engagement will help protect your lower back from injury,” explains Bernard.

8. Do “accessory lifts”

According to Bernard, adding barbell back squats, barbell high hip deadlifts, barbell hip thrusts, barbell bent over rows, and back hyperextensions to your lifting routine will help balance out your muscles and prevent overuse, strain, or fatigue as well as help to increase your overall strength and improve form.

Check out the video below to learn the right way to do a single-leg deadlift from top trainer, Charlee Atkins:

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This is one lift you want to make sure you’re doing the right way.

How to do a deadlift

Many lifters consider deadlifts to be the ultimate expression of strength. The concept of the exercise is simple: pick the heaviest load possible up off the ground. Repeat as desired.

But there’s more to the deadlift than just brute strength, and actually performing the movement properly and safely is more complicated than just bending over and pulling up on the bar. Some people even avoid deadlifts entirely on the grounds that they consider the exercise to be too dangerous to include in their workouts. That type of avoidance is more of a personal preference linked to individual anatomy than a hard line for everyone—performed properly, deadlifts can be safe and effective for just about any type of person who wants to get get bigger and stronger. But even if you’re not concerned about deadlifting, you should absolutely understand how to do it properly.

How to do a deadlift

Deadlifts are a multi-joint movement, which means you recruit several muscle groups to work together. The exercise helps you to build muscle in your legs, back, and the rest of your posterior chain while putting a big strain on your central nervous system, too. Since there’s so much involved in the deadlift, threading the component parts of the exercise together takes more focus than you might expect for a move with such a simple outcome.

Before you approach the barbell (or dumbbells or hex bar) and prepare to pull, there are a few things you should know to deadlift properly (and therefore, safely). First lesson: if you’re just starting out, leave the accessories at home. You might have seen more experienced-looking lifters kitting up with belts and wrist straps before they pull heavy weight. Gear like this can be helpful when your goal is to pile as many plates as possible onto the bar—but if you’re a beginner, you should have different goals. Namely, establishing the proper form.

Let Men’s Health fitness director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guide you through the exercise’s subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.

How to do a deadlift

Don’t Mix the Grip!

Eb says: Use an overhand grip whenever you can on the deadlift, instead of going to the often-used mixed grip. The mixed grip has you grabbing the bar with one hand overhand and one hand underhand, and it’s commonly used if you’re going incredibly heavy on the deadlift because it keeps the bar from slipping.

In the short run, this doesn’t seem like an issue. But over time, the mixed grip engages and utilizes your lats and mid-back in slightly different patterns on both sides of your body. It also adds an anti-rotation quality to the deadlift, which isn’t something you want here. Think about this: We actively choose a mixed grip on the pullup to make it a more challenging anti-rotation move that taxes our core. But we don’t want our core doing that kind of extra work on a deadlift; it has another job to do.

Tighten Your Lats

Eb says: This is very much a lower body exercise, but your shoulders are heavily involved too, with the load hanging from your arms. That means you want your back to be live on this movement; if it’s not, your upper back is going to round forward, which can lead to shoulder and upper back issues. To avoid that, tighten both your lats and rhomboids. Once you’ve gripped the bar, squeeze your shoulder blades, as if trying to pop a walnut in your mid-back. Then try to flex your lats; think about twisting your arms so your elbows face directly behind you. Finally, pull the slack out of the bar. There’s a micrometer between the bar and the plates, right? You want the bar bumping directly up against the tops of the plates.

How to do a deadlift

Brace Your Core

Eb says: You’ll see plenty of guys wearing belts when they deadlift, but the best belt you have is the one nature gave you: Your lower back, obliques, abs and deeper abdominal muscles working together to stabilize your spine in a straight, natural line. As you lift heavier and heavier weight on the deadlift, this becomes more critical. You’re working to hinge from your hips on the deadlift (more on that up next), but if your torso doesn’t stay rigid, you’ll tend to move from your spine during the lift. (Not good for your spine.)

Take a deep, breath a split second before each deadlift, really filling your belly with air, and tighten your entire core. Think of being as rigid as you can be in your lower back.

Hips Lower Than Shoulders!

Eb says: You want your glutes and hamstrings to be the prime movers in this lift—not your lower back. To do that, you need to make sure your lower back isn’t in a position where it’s the main leverage point. So think “hips lower than shoulders” on every single rep. That should lead you to sit down and back a little bit, possibly bending your knees a little more and tensing your hamstrings.

Think of Every Rep as Its Own Rep

Eb says: The deadlift, especially as you start to move serious weight, is not an exercise to be rushed. Even if you’re doing a set of 6 to 8 reps, take your time. Don’t be afraid to go through every single step on your checklist after each rep. Your goal should be to be fluid and clean on each individual rep.

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How to do a Perfect Deadlift?

Of all the workouts that exist, few engage in as many muscles and reinforce appropriate movement just like the deadlift. Hope you’ve heard of this workout. In the event that you haven’t, then you’re about to be introduced to a fundamental move that helps you to pack on muscle and build strength that will carry over to all aspects of your life.

You cannot, in any case, basically twist over and choose up a barbell. Without knowledge of proper deadlift form, grip positioning, and how to program the workout, you’ll risk injury and stagnation. We bring for you everything you wish to know about the deadlift.

How to Do the Deadlift?

There are two essential deadlift set-ups that lifters can take – sumo and conventional. The sumo deadlift is done with the feet wide and hands set interior the legs. A conventional deadlift has the lifter expect a narrower stance with their arms exterior of their legs. The step-by-step guide below is for the conventional deadlift.

  1. Conquer the Set-Up

Set the feet almost hip-width separated, and after that root them to the floor by bending them somewhat separated. Keep up a generally vertical shin angle, bring the shoulders over the bar, at that point hinge the hips in reverse by driving the butt behind you.

  1. Initiate the Movement

Breathe into your paunch and extend your stomach. Keep up full-body pressure and after that drive through the floor with the legs, keeping the bar against the body, to lift the weight off of the floor.

  1. Stand Up, and Lower Under Control

Contract the quads, glutes, and lats to complete the lockout of the deadlift. Whereas keeping up the pressure, begin the plunge by hinging the hips in reverse and keeping up the same tight bar path used in the concentric via upward movement.

Benefits of the Deadlift

There are a handful of deadlift benefits, which is why this movement or one of its variations could be a staple in about each training program. Underneath, we’ll discuss four benefits that come with deadlifting.

  1. Better Functional Movement

Break down the deadlift to its core and it’s picking something up off the ground. That’s a life skill. Think how many times you’ve bent down to up pick your kid or something you’ve dropped —many times, right?

That’s not to say that you simply require maximal deadlift quality to choose up your child but the core mechanics are the same. A deadlift imitates legitimate hip hinging, driving your hips back and bringing down your torso toward the floor with a tight back. That’s a skill you need to maintain particularly as we age can possibly lead to back injuries. Deadlifting somewhat frequently will help strengthen reinforce hinging patterns to help you remain supple and mobile.

Deadlifts place a big emphasis on your lower body, counting your glutes, quads, and hamstrings, resulting in solid and thick legs. Including deadlifts to your training plan will take your leg strength to another level. One study found that subjects who did deadlifts twice per week for 10 weeks increased their fast torque capacities in their knee extensors and flexors increasing their vertical jump.

Never learned how to do a deadlift with dumbbells before? These are the form tips, variations, common pitfalls and more

How to do a deadlift

Learning how to do a deadlift with dumbbells is an indispensable addition to your fitness arsenal, whether you’re a committed weightlifter stuck at home without the gym, or a complete beginner looking for advice on simple but effective weights workouts.

You don’t need a gym or a big heavy barbell to get the benefits of the deadlift. When you first think of deadlifts, you might think of somebody lifting heavy barbells, but that doesn’t have to be the case. Splitting the weight up and deadlifting with smaller weights such as dumbbells is still a fast, effective way to get fitter and stronger. We’ve picked the best adjustable dumbbells to get started with, although you could also sub them in for one or two of the best kettlebells too.

Whatever weights you go for, deadlifts with dumbbells or kettlebells work out your legs, back, forearms and glutes all at the same time. According to studies collected by Harvard University, deadlifts improve mobility and balance in adults, ensuring you’ll stay fit and active for longer.

That’s because this dynamic weightlifting move will lengthen the muscles in your legs, keeping you more flexible, as well as working all the muscles you need to propel yourself forward when walking, jogging and even simply bending from the waist. It improves your grip strength too, which makes it a great exercise to help you fight the effects of ageing.

It also builds up muscle in your legs, bum and lower back, preventing posture problems and back pain in later life. Because it works lots of muscle groups at the same time, it even boosts your metabolism to help you with your fat loss goals. Although you might not actually lose any weight, you will get fitter and stronger because the process of building muscle actually burns fat.

Using dumbbells can still hit all the same muscle groups as deadlifting with a barbell, but it also provides a different stimulus: maintaining strict form with separate weights is often harder than holding a single bar.

How to deadlift with dumbbells

So where should you start when learning how to do a deadlift with dumbbells?

“To start, practice without any weight,” says PT and expert strength coach, Hendrick Famatumi. “Keep your feet shoulder-width apart and soften your knees.

“With dumbbells, you’ll want to keep your hands as close to your shins as possible on the way down.” You can also hold your dumbbells at your sides instead of in front of you, which distributes the weight differently and works a slightly different set of muscle groups.

Follow our step-by-step guide below, which will show you how to do a deadlift with dumbbells in a controlled and safe manner.

I hope everybody’s having fun in the deadlift challenge , but if you’re not, is it because you don’t have a barbell to lift? We covered some dumbbell and bodyweight alternatives last week (the trick is to do the deadlifts on one leg ), but here are some more options for when you still want to lift something heavy, but you don’t have convenient equipment.

October Is for Deadlifts

Welcome back, friends! We’ve done a lot of bodyweight exercises in our fitness challenges, and last

  • Dumbbells. Large enough dumbbells can give you a challenging deadlift workout, especially if you count the effort it takes to get them on and off the dumbbell rack. You’ll also be challenging your grip strength, since dumbbells tend to be harder to hold than a barbell of the same weight.
  • Kettlebells. Straddle a single kettlebell and pick it up sumo deadlift style .
  • A deadlift machine. Take a close look around your gym for a contraption like this . It’s a deadlift machine! Machines never work quite as many muscles as free weights, but if your gym is short on deadlift bars, this is a good alternative.
  • Sandbags. Many gyms have sandbags made for lifting, but if you’re at home and don’t have a proper sandbag, consider filling a backpack or duffel bag with whatever you can find: books, canned food, rocks. Be sure to set it down gently if you have any doubts about the durability of the bag or its contents.
  • A child. Kids love to be picked up and, optionally, flung in the air. Don’t underestimate the strength-building potential of lifting your kid (carefully!) in sets of ten or so.
  • A couch. Go ahead, offer to help your friends move! Boxes are great too. I’m not even joking. If you’ve got a home gym in your basement, look around for boxes you’ve been meaning to unpack for years but never got around to. Move them from one side of the basement to the other, and then back. Now you have a perfect excuse never to unpack them! And if you have a workout buddy, you can absolutely pick up furniture and put it down again as part of your workout.

Really, anything heavy can work as long as you’re able to use good form while you pick it up. What have you lifted this month?

Deadlifts are the most popular and common exercises you have seen in the gym. There is a dozen of deadlifts variations that you must be doing in the gym to train your legs muscle. This is not possible for everyone in this pandemic to go to the gym and perform their favourite exercises to keep themselves safe and healthy.

When we see on the internet, many people are looking for home alternatives of different exercises. It is not possible to build a home gym quickly. If you are looking for the available options that how to perform deadlift without weight, you are on the right guide.

There are many available alternatives that you must try to perform deadlifts including resistance bands deadlifts, towel deadlifts and more

There are a few deadlifts alternatives, including bridge exercise, knee bent, but none of them is as effective as deadlifts.

Here are a few tips upon which you can do Deadlifts at home without weight

1. Resistance Bands Deadlifts

Resistance bands are always considered to be one of the best home gym equipment due to their versatility. If you do not have weights in your home, the best way of performing exercises is by resistance bands.

How to do Deadlifts with Resistance Bands?

  • Stand on the ground with your feet wide as per the shoulder width
  • Put resistance bands below your feet and grab its handles
  • Now, tighten your core and come in a deadlift position
  • Now bent down and force your glutes muscles when you are coming straight
  • Perform 3 sets of 12 reps
  • You can use Pull Up assistance bands if you want more resistance during the workout

2. Towel Deadlifts

Do not worry if you do not even have a resistance band, you may still perform deadlifts at home. This is the best possible option for deadlifts at home without weights. All you have to do is to grab a towel and perform this exercise.

How to do Deadlifts with Towel?

  • Stand on the ground and make sure that your feet are naked
  • Grab a towel and put it under your feet and make sure that you are balancing both sides
  • Now bend down as you perform deadlift and when you are coming back, contract your glutes muscle to have more pressure on your muscles.
  • As this is a low-intensity exercise, you may perform 3 sets of 25 reps with 30 seconds of break between the sets.

3. Head Deadlifts

This is another amazing deadlift form I have found. In this type of deadlift, you will not have to worry about having any weight or resistance band. You can just perform it anywhere without any weight assistance.

How to do Deadlifts with Towel?

  • Come in a straight position and do not open your feet wider than your shoulders
  • Take your hands and grab your head from the lower back part of your head
  • Now, bend as you do in deadlifts and straight out to your back
  • Make sure that your back is straight and there should not be any bend on it.

4. Water Bottle Deadlifts

This is actually a weighted deadlift but it can be done at home without any dumbbells or home gym weight plates. All you have to do is to get a shopping bag and fill water bottles with water and balance the weight in both of your hands.

How to do Deadlifts with Towel?

  • Grab the balanced bottle and bend your knee to come in a deadlift position
  • Now, drop your shoulders to drop weight as you go down and squeeze your back and glutes muscles
  • Come back to the starting position to complete a rep
  • Make sure the weight will be balanced and there should be a stronger bag to hold weight, otherwise, you may get a severe injury.

FAQ’s

What can I use at home to do deadlifts?

There are a lot of home products you may choose as an alternative to performing deadlifts including water bottle bag, sandbag, towel, couch resistance bands, weight plates and kettlebells. You can also make your own weights that will help you to perform your deadlifts more effectively.

Do deadlifts build mass?

Deadlifting is a great exercise to put strength in your lower back and glutes muscles. If you are doing high-intensity deadlifts, you will eventually start building your muscles.

Bottom Line

To sum up, these were the possible solutions of doing deadlifts at home without weights. If you are looking for more exercises options, you may read our other articles to train your body with the best exercises. Do not overtrain and always start with low weights in the start so you will not get injured during workouts.

This deadlift is great for building strength but also some serious stability.

The deadlift is one of the big three exercises in powerlifting. It can also be one of the most dangerous to perform. That’s why you should consider the smith machine deadlift. With the smith machine, you can perform the deadlift safely and still earn the incredible benefits of this compound exercise. When done correctly, the smith machine deadlift can be one of the most effective exercises in your workout arsenal. This article will go into detail about everything you should know to perform the smith machine deadlift.

Deadlifts are an essential part of training, especially for those in powerlifting. As a seriously massive lift, you can grow strength and size in your back and legs, while also promoting great balance and stability to aid in other big lifts and sport specific movements. Using a smith machine can help keep you safe as well as maximize range of motion, something essential and worthwhile for all your gains in the gym.

How to do a deadlift

What Is The Deadlift Exercise?

The deadlift is a classic bodybuilding exercise. The deadlift uses mostly the back muscles and the legs but has a relatively high risk of injury. When performing a deadlift, you hold the barbell with your arms straight in front of your body and you bend the knees to bring the weight up as you drive. Most lifters must also complete a set of reps for the deadlift exercise before performing another set. Why use the smith machine? The smith machine deadlift is an exercise where you can put on your workout gloves and perform your lift in relative safety, safe from injury and without having to lift large weight in a power rack (1).

How To Perform A Deadlift Safely

The deadlift is an exercise that can get you injured in a variety of ways. The most common and most dangerous is when you overextend your lower back and when you allow your weight to get too far forward. If you have been practicing the deadlift correctly, you will have mastered the basics. But it’s still possible to work your way into a more advanced version.

The smith machine can be a good addition to your training routine, especially if you are doing deadlifts in the gym. Not only will this be a safer way to perform the deadlift, you can use the smith machine to work your glutes and hamstrings without placing your spine at risk. The power rack is one of the most dangerous pieces of equipment in the gym. This is because it is too easy to lose your balance or fall over the barbell.

How to do a deadlift

The Smith Machine Deadlift

This is the main exercise in the Smith machine. It can be performed either with knees or with toes elevated and will mimic both forms of deadlifts. The smith machine will help you to develop a compact, muscled physique while allowing you to lift heavier weights than you could with a barbell.

The smith machine will help you to perform a full range of motion with the lower body. The smith machine deadlift benefits more muscle! You’ll be able to activate more muscle fibers by using the smith machine.

What Is The Difference Between A Smith Machine Deadlift & A Free Weights Deadlift?

The difference between a free weight and a Smith machine deadlift is much like the difference between two barbells: free weight deadlifts require more control. They require you to be fully in control of your body and of the weight you are lifting. On the other hand, in a smith machine deadlift, you can place your body weight on the platform as long as it is just above your hips. This is also why smith machines are easier to do at the gym versus at home. You can also think of a smith machine deadlift like a barbell deadlift but with less weight. You may be surprised how much less weight you can use when using a smith machine. Don’t worry though, it will still be enough to make this exercise a great addition to your training and a viable option for bodybuilding.

How to do a deadlift

Are There Any Risks Or Drawbacks To The Smith Machine Deadlift?

While the smith machine does work a little differently from a standard deadlift, there is still the risk of injury if done improperly (2). The smith machine is a machine, so it can take some getting used to. As such, you should use this machine with caution. If you have any back injuries or weaknesses, you should probably avoid the smith machine altogether. If you have any arthritic issues in your shoulders, you should probably avoid the smith machine as well. If you have any sore muscles after a workout, you should also consider staying away. Finally, if you have certain fears about performing deadlifts, such as having a loose bar, or having a barbell slip out of your hands, you should probably avoid the smith machine altogether.

Wrap Up

The Smith Machine deadlift is not a new exercise. It has been around for a very long time. However, recently the smith machine deadlift has been receiving a lot of positive attention due to the numerous benefits it offers to the gym and bodybuilders. When done correctly, the smith machine deadlift can be one of the most effective exercises in your workout arsenal. Give this exercise a try to really see some huge gains that can come when you perform a massive lift like the deadlift. You won’t be disappointed with the results and your strength goals are just around the corner.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

*Images courtesy of Envato

  1. Bird, Stephen; Barrington-Higgs, Benjamin (2010). “Exploring the Deadlift”. (source)
  2. Berglund, Lars; Aasa, Bjorn; Hellqvist, Jonas; Michaelson, Peter; Aasa, Ulrika (2015). “Which Patients With Low Back Pain Benefit From Deadlift Training?”. (source)