The Romanian deadlift on Smith machine is a variation that allows you to primarily focus on hamstring development and a little less toward your glutes. It is an ideal exercise for those who want to add muscle mass by explicitly targeting the hamstrings and glutes. Oddly enough, it is still one of the most popular machines. IMHO you should show some patience til the bars are free before you go deadlifting. Unlike the standard Romanian deadlift, you do not use free weights in this exercise. Along with all the other machines; leg press, shoulder press, multi machine etc. Therefore the hip movement is essential. The limited range of motion on a smith machine would not allow you to lock out completely. However, pay attention to how much of the frame is made of steel. The Smith Machine was created by a man named Rudy Smith back in the 1950s. That way you're utilizing proper form while engaging all necessary muscles associated with free weights. 1. Nothing wrong with the smith machine, it just gets hate from a lot of bros and newbies that aren't even strong All good advice but I don't think anybody has specifically pointed this out. It’s not going to work. However, if you make any of these 10 fatal deadlift mistakes, then you may well be causing your body unnecessary stress—or worse, irreversible damage. Follow the manufacturer’s instructions so that you always use your chosen leg press machine safely and adequately. Unfortunately, most people use it for the wrong exercises. I'm pretty sure it's correct because my Smith bench is only slightly higher than barbell bench. Unless your smith machine is 45lbs which most aren't. You should bend the knees slightly but maintain a hip hinge movement. Performing smith machine deadlifts targets this muscle. Deadlifts off of the floor recruit an incredibly large amount of musculature, much for stabilization as well . And doing deads on one is awkward. This is the method I used to bring up my Bench, Deadlift, and I am now using for my Front/Overhead Squat. You can deadlift on a Smith machine with just a few simple steps. So if you're taller or shorter than the ideal fit for the machine, you could wind up with a knee, back, or hip injury due to excess strain. In addition, chest up and a backwards pushed butts position is not ideal because the hamstrings and glutes muscles for lifting are not enlarged. Even with full range of motion I found deadlifts in a smith machine were easier than with a free weight barbell. I found this would add about 15%-20% over my normal deadlift in any given rep range. all we've got that's similar is a smith machine, a few benches and free weights that go up to 40kg. Give it a try for 3weeks… robo1. Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. It works the same muscle, and even uses the same movement pattern and technique. Using the Smith machine can potentially make both exercises high risk when poor posture and heavy resistance are involved. Think of equipment the way you might think of dogs and their owners. Instead of using free weights (as you would do in other variations), the sumo deadlift on Smith machine involves doing the exercise on a weight machine with a fixed barbell. I own a smith machine by default. But is the smith machine good for stimulating muscle size and strength gains? The biggest problem with Smith machine squat is that the machine locks your body into a path of motion—which could be entirely wrong for your body. READER: If all I have access to is a Smith machine, is it worth deadlifting on it or should I do something with heavy dumbbells, one-sided stuff, or what? The front squat won’t allow me to lift nearly as much as the back squat, but it’s safer, and I’ll be doing front squats only- in a rack- for the next few months. For example, deadlifts on a smith machine suck because: 1.You get out of position. there is absolutely no reason to DL in a smith machine, in fact i'd be scared of hurting myself since my bar path isn't necessarily the path of the machine and id be all out of balance tweaking my back. If you're starting to get back into deadlifts on a Smith and then transition to free weights, the bad form may carry over. As a side note- while my deadlift wasn’t the main issue- I was also compromising my safety there. As others said it was more like a rack pull than a deadlift but I did work my way up to 285lbs with decent form and built some decent back and leg muscle. At the end of the day, any machine or cable system that moves the muscles through a full range of motion and allows for progressive overload is going to produce results. If you struggle at any point within the rep, you have a lot of chances to lock the barbell. 3. my 1rm is 305. As we all know, the Smith machine has several notches where you can lock the bar in. So yes, smith machine deadlifts can also give you that chiselled 10-pack set of abs you’ve been craving all along. And you'll always be able to lift more in a smith since it takes all the stability work out of the lift. Couldn't fit my details into the limited space. A deadlift targets the hamstrings and bent-over row focuses on the middle back muscles. Check out this deadlift coaching session here, as well the importance of angles and anatomy for the deadlift here. Smith Machine Deadlifts. I … It was part of a larger system I bought. i didn't even know deadlifting in the smith machine was a thing. There's no such thing as a bad breed of dog, only a bad owner or a bad fit. IMO: Only partial ROM deadlifts using a smith machine. OP here. Luckily for me I still have a rack and safeties for a free bar outside the smith machine. 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