Smith Deadlift

Setup

1. 01Set the Smith bar to its lowest position or on low safeties around mid-shin.
2. 02Stand with mid-foot under the bar, feet hip width apart.
3. 03Hinge down and grip the bar just outside the legs.
4. 04Flatten the back, brace, and pull slack out against the hooks.

Execution

1. 01Rotate the bar to unhook, then drive the floor away with the legs.
2. 02Keep the bar sliding close to the shins and thighs on the rails.
3. 03Stand tall by extending hips and knees together into lockout.
4. 04Hinge back down under control to the start height.

Checkpoints

• -Spine stays neutral from setup through lockout.
• -Hips and shoulders rise at the same rate off the floor.
• -Bar stays in near contact with the legs the whole rep.
• -Lockout finishes with squeezed glutes, not a lean back.

Common mistakes

• -Standing too far from the bar so the fixed path drags you forward.
• -Rounding the lower back to reach the bar.
• -Jerking the bar off the hooks instead of pulling tension first.
• -Hyperextending the spine at the top.