I own a smith machine by default. … It’s like putting an Intel processor in an AMD socket. The Romanian deadlift on Smith machine is a variation that allows you to primarily focus on hamstring development and a little less toward your glutes. The Smith Machine takes a Squat, which is an incredibly complex movement requiring the coordinated effort of your entire body in unison, and essentially turns it into a Leg Extension. From the viewpoint of built-in safety features, injuries are less likely in Smith machines. Instead of using free weights (as you would do in other variations), the sumo deadlift on Smith machine involves doing the exercise on a weight machine with a fixed barbell. Question #2: Smith Machine Deadlifts. The Good vs The Bad. I've read that Smith machines may affect form. The goal of deadlifting on a smith machines is to work the back muscles. The forced path at time causes you to break form rather than allow you to follow form. A deadlift targets the hamstrings and bent-over row focuses on the middle back muscles. Then it isn't 225. You should bend the knees slightly but maintain a hip hinge movement. The Smith Machine has been one of the most criticized pieces of equipment in the gym for the past 7 or 8 decades. The Smith Machine was invented in the 1950s by “the godfather of fitness” Francois Henri “Jack” LaLanne. As we all know, the Smith machine has several notches where you can lock the bar in. And doing deads on one is awkward. The biggest problem with Smith machine squat is that the machine locks your body into a path of motion—which could be entirely wrong for your body. Deadlifts off of the floor recruit an incredibly large amount of musculature, much for stabilization as well . Despite what some people say, performing a deadlift on Smith machine stations isn't an accident waiting to happen. But is the smith machine good for stimulating muscle size and strength gains? Both exercises involve unsupported forward flexion, which has been termed contraindicated, but is a necessary functional movement. Using the Smith machine can potentially make both exercises high risk when poor posture and heavy resistance are involved. I am asking because I train alone and I am trying to increase my bench numbers (225 lbs to 255 lbs). Deadlift variations would likely be best used in their “stiff leg” form versus a conventional deadlift, for multiple reasons (we generally want lighter loads, there may be less of a shift left and right as you pull the bar from the bottom, and you are unlikely to be restricted by the smith machine being at the bottom setting). Couldn't fit my details into the limited space. With that said smith machines vary. (Quote) oh i'm just a broken old lady. Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. Why The Smith Machine Works. 6. singingflutelady Member Posts: 8,708 Member Member Posts: 8,708 Member. OP here. 5. there is absolutely no reason to DL in a smith machine, in fact i'd be scared of hurting myself since my bar path isn't necessarily the path of the machine and id be all out of balance tweaking my back. READER: If all I have access to is a Smith machine, is it worth deadlifting on it or should I do something with heavy dumbbells, one-sided stuff, or what? However, if you make any of these 10 fatal deadlift mistakes, then you may well be causing your body unnecessary stress—or worse, irreversible damage. My PF back day was as follows: Smith Machine deadlift, dumbbell deadlifts, dumbbell rows, lat pull downs, horizontal cable rows, and other lat … my 1rm is 305. The Smith Machine was created by a man named Rudy Smith back in the 1950s. And you'll always be able to lift more in a smith since it takes all the stability work out of the lift. There's a sign on the machine saying that the unloaded weight is 45 lbs. I currently use Planet Fitness because I'm a poor grad student and that's what I can afford and what's available to me at the moment. It’s not going to work. Likewise, there's no such thing as a bad piece of equipment – just bad technique, a bad … The front squat won’t allow me to lift nearly as much as the back squat, but it’s safer, and I’ll be doing front squats only- in a rack- for the next few months. In that sense, the smith machine can certainly be used as a tool for building muscle and strength. The first is to add your desired amount of weight. You will never go into a gym that does not have at least one Smith Machine. That way you're utilizing proper form while engaging all necessary muscles associated with free weights. Some Smith machines are made entirely of steel, while others use a combination of steel and lighter metals. all we've got that's similar is a smith machine, a few benches and free weights that go up to 40kg. The Smith machine let me lift more weight, but it wasn’t safe. IMHO you should show some patience til the bars are free before you go deadlifting. If you're starting to get back into deadlifts on a Smith and then transition to free weights, the bad form may carry over. I found this would add about 15%-20% over my normal deadlift in any given rep range. Smith Machine Deadlift exercise is an excellent compound exercise that works the entire back, glutes, quadriceps, hamstrings, rear shoulders, traps, biceps and forearm muscles. Performing smith machine deadlifts targets this muscle. Even with full range of motion I found deadlifts in a smith machine were easier than with a free weight barbell. The most common free-weight mistake people make … It works the same muscle, and even uses the same movement pattern and technique. December 14, 2015, 5:25pm #10 [quote]bcac wrote: I am sure this question has been answered before, but how bad is it to use the Smith Machine. Unlike the standard Romanian deadlift, you do not use free weights in this exercise. Oddly enough, it is still one of the most popular machines. I've done a few months of smith machine squats and went back to free weight and was even stronger.. The more steel, the stronger and more durable the frame. Basically the gym I use, doesn't have a free bar. Hyperextending your lower back Smith Machine.....Really that bad for squat and deadlift? That means all your force can be directed towards lifting the weight. IMO: Only partial ROM deadlifts using a smith machine. HOW TO DO SMITH MACHINE DEADLIFT Korin Sutton is a Master Fitness Trainer, Health Coach, 3x Pro Vegan Bodybuilder, Author, Speaker, and Vegan Chef! [SUBSCRIBE TO MY CHANNEL] http://youtube.com/omarisuf[JOIN US ON MY FACEBOOK ARMY] http://www.facebook.com/chefbuff[MY FEMALE WORKOUT CHANNEL!] You can deadlift on a Smith machine with just a few simple steps. Why not start out with free weights, but with a lighter load? 1. At the end of the day, any machine or cable system that moves the muscles through a full range of motion and allows for progressive overload is going to produce results. Obliques The tracked bar drastically reduces the work your body needs to do to stabilize during the lift. If you struggle at any point within the rep, you have a lot of chances to lock the barbell. Smith machine deadlift mistakes. So if you're taller or shorter than the ideal fit for the machine, you could wind up with a knee, back, or hip injury due to excess strain. Smith Machine Deadlifts. So yes, smith machine deadlifts can also give you that chiselled 10-pack set of abs you’ve been craving all along. Follow the manufacturer’s instructions so that you always use your chosen leg press machine safely and adequately. The limited range of motion on a smith machine would not allow you to lock out completely. In my opinion, this allows for a generous amount of safety. Squatting will not help meet this goal. Think of equipment the way you might think of dogs and their owners. Nothing wrong with the smith machine, it just gets hate from a lot of bros and newbies that aren't even strong I … i didn't even know deadlifting in the smith machine was a thing. It also engages the core muscles to maintain the correct upper body position and to support the lower back. Quote: Originally Posted by the1 == smith squats/smith in general has its place, but I don't believe you should use it to teach a "free weight" movement like squat, bench, or military press. While deadlifts are no Roman chair sit-ups, proper smith machine deadlifting does a good job of targeting the rectus abdominis, also known as the abs. All good advice but I don't think anybody has specifically pointed this out. Therefore the hip movement is essential. I mix it up with the smith machine all the time, front squats back squats, seated squats.. Just make sure you go deep. I'm pretty sure it's correct because my Smith bench is only slightly higher than barbell bench. Luckily for me I still have a rack and safeties for a free bar outside the smith machine. Along with all the other machines; leg press, shoulder press, multi machine etc. It was part of a larger system I bought. June 21, 2016 2:40PM . There's no such thing as a bad breed of dog, only a bad owner or a bad fit. CHARLES SAYS: First, if you’re doing it on a Smith machine, it’s not a deadlift. The Smith machine is one of the biggest scapegoats, yet there’s little evidence that anything is inherently bad about a Smith machine. Check out this deadlift coaching session here, as well the importance of angles and anatomy for the deadlift here. For example, deadlifts on a smith machine suck because: 1.You get out of position. Nearly all Smith machines have steel in the frame, which allows the machine to safely hold more weight. 3. Over time, this can decrease strength and even increase the risk of injury. Give it a try for 3weeks… robo1. Although the Smith machine squat has been shown to allow heavier training and the forward adjustment of foot positioning, the fixed nature of the Smith machine doesn’t call numerous stabilizer muscles into play. This is the method I used to bring up my Bench, Deadlift, and I am now using for my Front/Overhead Squat. However, pay attention to how much of the frame is made of steel. 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