Avoid These Mistakes When Smith Machine Deadlifting

Smith machine deadlifting is a great way to increase your lifting capacity and build strong back muscles, especially your traps. However, it’s important to avoid common mistakes when doing this movement to prevent injuries and get the most out of your training sessions.

A Common Mistake Is Locking the Knees Too Early

This mistake reduces the quality of the lift by preventing your hips and glutes from performing their natural function to generate power. Moreover, it increases the load on your spine and puts you at a higher risk of back injury.

Another common mistake is using the bar too far from your legs. This forces you to lean forward excessively during the lift, which leads to a rounding of your back and poor posture. It also diminishes the effectiveness of the movement by reducing the emphasis on your lower body and limiting the amount of weight you can lift.

Lastly, a common mistake is jerking the bar. This can lead to injury and decrease the amount of weight you can lift, especially at high volumes. Instead, tighten your core and lift through your heels for a safer and more effective movement.

To perform an angled Smith machine deadlift, first set the safety stoppers to just below knee height. Stand behind the bar with your feet hip-width apart and a slight bend in your knees. Grasp the bar with an overhand grip, placing your hands about shoulder-width apart and positioning them just outside your thighs.