Exercise description of the smith machine deadlift.  Learn about the smith machine deadlift with video and pictures.  Also learn how the smith machine deadlift can improve your sports performance.

Primary muscles worked:  Quads, Glute, Erector Spinae

Synergist Muscles:  Lats, Hamstrings

Mechanics:  Compound

Equipment:  Smith Machine

How to perform the exercise:  The athlete can perform the smith machine deadlift by setting up the smith bar on the floor with the desired weight. The athlete will walk up to the bar so that the shins of the athlete are directly against the smith bar. The athlete will then squat down towards the bar until the upper thigh is parallel to the floor. Next, the athlete will grip the bar with a mixed grip with one hand overhand and one hand underhand. The athlete will make sure that their back is straight and flat throughout the lift. After the athlete has been correctly positioned, he / she may start the lift. The lift is started by having the athlete first squat up. As the athlete is squatting up, the athlete will utilize strength in their quads and glutes. Now as the bar is being lifted off of the floor, the athlete will begin to straighten their back up so that it is fully erect. This will utilize the muscles in the back. Once the athlete has reached full standing position, the athlete will slowly lower the weight back toward the floor.

Spotting the exercise:  The spotter's primary goal for the smith machine deadlift is to ensure the athlete is maintaining proper for throughout the lift. The smith machine is a very technical lift that requires perfect squat form as well as exceptional coordination as the athlete transitions from the squat to the back pull. The spotter should make sure the athlete has perfected the form with very light weight before he or she allows the athlete to utilize higher loads for the lift.

Sport specific application: The smith machine deadlift exercise can possibly be seen as a jump of sorts. When broken down, the deadlift is similar to both the squat and power clean on the initial upward movement. The smith machine deadlift also assists with training hip explosiveness. Being explosive through the hips, from a sports standpoint, improves many facets of an athletes game. Hip power and strength are needed in running, jumping, cutting, turning, twisting and almost any other sports move you can think of. This makes the smith machine deadlift a very valuable lift in an athlete's training arsenal.