Can You Deadlift on a Smith Machine?

Deadlifts are one of the best exercises you can do, for strength and power. But not every gym has barbells (Planet Fitness, anyone?). So what do you do if all you have is a Smith machine? Is it a deadlift substitute?

This post will answer that question, how to do it, the benefits and alternatives. Let’s get into it!

Can You Deadlift on a Smith Machine?

The short answer is yes, but it depends on how you do it. The Smith machine’s fixed bar path is different from a barbell deadlift, which changes the mechanics of the lift. This is similar to doing squats or bench press on a Smith machine vs free weights.

The Smith machine isn’t the best tool for deadlifts, but you can still do them safely and effectively by adjusting your form and understanding the limitations. This post will show you how.

Anyway, if you have a barbell, use it for traditional deadlifts. The barbell has more range of motion and requires more stability. But if all you have is a Smith machine (like Planet Fitness) it’s better than not doing deadlifts at all. Follow this guide and you’ll be good to go.

Smith Machine Deadlift vs Barbell Deadlift

There are two main differences:

Fixed Bar Path

The Smith machine has a fixed bar path, you can’t control how the bar moves. A deadlift bar path should move straight up and down, but the Smith machine has a slight incline (usually 7-12˚) which changes the movement. This can cause excessive hip extension at lockout if you’re not careful with your form. But if the Smith machine has a straight vertical path it’s better for deadlifts.

Starting Position

The bar on the Smith machine doesn’t touch the ground like a traditional deadlift. This changes the starting position, making it higher, which reduces the range of motion and makes it easier on your legs and core. You can fix this by standing on a platform or some weight plates to mimic the barbell deadlift’s starting position.

How to Deadlift on a Smith Machine

Despite the limitations, the Smith machine deadlift can be effective if done right. Here’s how:

• Set the bar at the lowest setting on the safety catches.
• Stand behind the bar, with the machine’s angle (if angled) pointing towards your face. This will make the bar move away from you as you lower the weight and towards you as you lift.
• Stand on a platform or plates to bring the bar closer to your shins, ideally just below your knees.
• Grip the bar just outside your shins and pull your hips down while keeping your spine straight.
• Engage your core, push through your heels and lift the bar by extending your knees.
• As the bar reaches your knees, drive your hips forward, squeeze your glutes.
• Don’t lock out fully, stop when your hips are neutral.
• Lower the bar slowly by hinging at your hips and then flexing your knees.

Common Mistakes to Avoid

• Facing the wrong way on an angled machine which can put strain on your lower back.
• Arching your back which increases the risk of injury. Always keep your spine neutral.
• Bad foot placement: Keep your feet shoulder or hip width apart.
• Jerking the bar instead of lifting smoothly which can lead to injury.

Smith Machine Deadlifts Benefits

There aren’t many benefits to choosing a Smith machine over a barbell for deadlifts but there’s a few:

• Beginner Friendly: The fixed bar path can help beginners learn proper form by limiting the movement to the correct range.
• Targeted Muscle Activation: The Smith machine allows you to focus more on certain muscles (quads and posterior chain) without worrying about stabilization.
• Practicality: In gyms without barbells the Smith machine is a good alternative for deadlifts.

Muscles Worked in a Smith Machine Deadlift

Same as traditional deadlift:

• Quadriceps
• Hamstrings
• Glutes
• Calves
• Erector spinae
• Trapezius
• Rhomboids
• Abdominals
• Forearms

Smith Machine Deadlifts Disadvantages

• Limited Movement: The fixed path of the Smith machine can lead to bad movement patterns which can increase the risk of injury.
• Reduced Range of Motion: Since the bar doesn’t start on the ground your range of motion is limited.
• Less Muscle Activation: Because the machine stabilizes the bar for you, fewer muscles are engaged compared to a barbell deadlift.

Alternatives and Variations

If you have no other option but the Smith machine here are some deadlift alternatives:

1. Stiff-Leg Deadlifts: More hamstrings and lower back.
2. Romanian Deadlifts (RDLs): More hamstrings and glutes with more knee flexion.
3. Rack Pulls: Top half deadlift for upper back and traps.
4. Good Mornings: Hamstrings, glutes and lower back.

Conclusion

In a bind the Smith machine deadlift is a good alternative if you have no barbell. Not ideal but it can still help you build strength and muscle as long as you adjust your form and approach the exercise carefully.