Conventional Smith Machine Deadlift

Smith-machine variation: the guided path reduces stabilization demands and lets you focus overload on the target muscle.

• Compound
• Machine
• Advanced

How to do it

• Align your body with the fixed path before unlocking the bar
• Keep support and tension constant throughout the range
• Set the safety stops before training close to failure

Sets, reps and tempo

Ranges: 3–6 reps for strength · 5–8 for hypertrophy · 1–3 RIR

Tempo: Drive up explosively with a neutral back, lower for 2 s keeping the bar close

Common mistakes

• Forcing a setup that does not fit the machine path
• Bouncing against the stops or losing tension at the end of the range

Muscles worked

Primary

• Hamstrings
• Glutes
• Back

Secondary

• Erectors / lower back
• Traps
• Forearm

Alternatives

• Conventional Deadlift
• Romanian Deadlift
• Barbell Row
• Hip Thrust