Smith Machine Deadlift : Tips and benefits for best results gain

Below are some tips and tricks on how to optimize your experience and reap the full benefits of a Smith Machine. But before that, you will need to be familiarised with how does a Smith Machine Deadlift works.

1. Start by loading the Smith machine with the appropriate or desired weight. Set the bar to a low level.
2. Stand before the bar, put your feet at a distance of about shoulder-width apart. Your feet should be halfway below the bar with your toes pointing forward. Make sure you are comfortable.
3. Now bend and hold the bar with your hands using an overhand grip. Make sure that your hands are shoulder-width apart. You can also use an alternating grip where one hand is under the other; whichever one is comfortable to work with and will enable you to lift more weight.
4. Lower your hips slightly, so as to make them in the best natural position and when you drop them until you reach a point where your chins touch the barbell of the smith machine.
5. Ensure that your head is straight and your eyes are looking ahead.
6. This step should be your starting point, so make sure that your back should be straight and still. 
7. Once done, get ready to lift the bar.
8. With your heels firmly positioned on the ground, start raising the weight upwards. Make sure that your head is facing forward with both eyes looking forward.
9. Now slightly push your hips forward as you pull the bar above your knees. And while you do so, let your back contract by stretching your shoulder blades.
10. Hold on to that position for a while, when the bar reaches to your hip level, then reverse the movement in a controlled and slow manner until it gets back to the starting point. You can also increase or decrease the weight or even leave it as it is before repeating the process.

Well, now that you are familiarised with the working of a smith machine deadlifts, let’s get started on with the tricks and tips!

1. Firstly, your foot! Yes, your foot. Your foot positioning plays a crucial role and is essential when it comes to deadlifting. The halfway point between your heels and your toe. It’s kind of hard to know if your feet are in the correct position or not and so asking around for guidance from the experienced lifters will do the trick instead of playing the guessing game which might affect the results as well as get you injured.
2. On to the second, try to start with a lighter to get accustomed and comfortable with the whole process. However, you can also use an alternating grip if the weight seems too heavy for you to overcome it. Also, try using lifting straps because they will enable you to lift heavier weights than your grip’s strength.
3. Third, try lifting the deadlifts only when your hips are strong and in maximal leverage. This is the wildest mistake people make, performing this workout from an unnatural body position is no better than injuring yourself. Therefore, ensure that you’re in the best form or else the penalties for your body will make you think otherwise.
4. Always remember that you don’t begin deadlifting with your hips too high. Reason? It can injure your lower back quite easily. Because you see, if you look down during this exercise, your hips will raise and your form will be compromised. As a result, the runt will shift to your lower back to lift the weight which is quite dangerous as the risk of lower back injury will increase. Always try to lift your head as you stand with the weight and the body will automatically follow the suit. The trick is to keep your head in an upright position with your eyes looking forward.
5. And don’t the same with your hips too low, for it can make you lose your power and leverage. 
6. Well, the last trick to on the checklist is to breathe in when the weight is at the top and breathe out when the weight is at the bottom. That’s because most lifters tend to have broad chest which allows them to take deep breathes while lifting heavyweight. Hence, you should breathe out when returning the weight to the ground so as not to distract your position with your breathing.

The Romanian Smith machine deadlift is a compound lower back and hamstring exercise. And unlike the Smith Machine Deadlift, this exercise primarily helps for the development of the hamstring muscle and close to second for the lower back muscles, including your erector spinae, rhomboids, traps, latissimus dorsi and levator scapulae. Smith Machine Deadlift, however, works on a range of muscles and with results in a rather short period. But in case, you are a novice in deadlifting then Romanian Smith Machine Deadlifting might be the perfect exercise for you. Well, below are the sets

1. Start by loading the Smith machine with weights and grab the barbell with both hands using an overhand grip about shoulder-width apart and let the barbell naturally hang itself down in front of your body. 
2. Begin by bending at the waist and lowering the barbell to the floor. Be sure to keep a slight bend in your knees but do not completely lock them out or you might end up practising a completely different deadlift. Also, don’t try to bend your knees too much or it will turn into a regular deadlift. 
3. Try to focus on all the tension build-up on your hamstrings and lower back as you perform this deadlift. 
4. On the way up, focus on your lower back, butt and hamstrings to pull the weight. It is very important to keep your back straight and rigid throughout this exercise, so as not to compromise with your position. Also, try not to hunch or round your back.