Smith Machine Deadlift

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STARTING POSITION:
1) Set the bar on the rack at its lowest position possible.

2) Keeping your spine straight, tilt your pelvis forward to grab the bar with both hands placed on the bar about shoulder width apart. You may have to bend your knees a bit to maintain a neutral spine in this position.

3) Engage your shoulders back and down; and abdominals drawn-in, to set a solid core.

3) Pick the bar up, and unlock it from the rack, by simply standing up tall while letting your arms hang down straight. This is your starting position.

*Though your arms are kept straight down throughout this exercise, your shoulders should remain engaged back and down to maintain proper shoulder posture throughout.

MOVEMENT:
1) Keeping your arms straight down, and shoulders and core engaged, pull yourself up to a full standing position using your glutes and hamstrings. Maintain a straight spine throughout and straighten your knees as soon as you are able. The movement is primarily in your hips. The bar may rub against your shins on the way up.

2) From full standing, tilt your pelvis forward so your whole spine and torso begin to tilt forward, lowering the bar toward the ground. Try not to bend your knees until you have to, to maintain a neutral spine. Again, the bar may rub against your shins when you bend your knees to get the bar all the way to the bottom.

3) Bring the bar all the way to the ground (or where the rack stops the bar) back to your starting position. Then repeat the movement.

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***** DISCLAIMER *****
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These videos are posted for educational and informational purposes only and not tailored to you specifically in any way. Please ensure you are practicing in a safe space and consult a medical professional before your practice. Lastly, please note that the techniques and approaches to the physical exercises contained in these videos are simply our teaching and we make no representations about their efficacy nor do we promise any results.