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WORKOUT 101 - Smith Machine Deadlift (EXPERT INSTRUCTION)
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- Опубліковано 8 чер 2015
- SUBSCRIBE HERE: bit.ly/34z9yNB
In this video, I discuss how to make Deadlifts on a Smith Machine possible by focusing on proper form, barbell height, and using an elevation platform.
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Should be titled “How to deadlift at Planet Fitness”
Tanner Jennings And? Some people just have work with what they have.
Travis McDonald bro I workout at planet fitness and I had to find a video to figure out a way to do this so yes I am working with what I got.
literally why im here rn lmfaoo
Angry Trucker not as big of a joke as your punctuation.
Very true. At least now I don't have to use dumbbells.
Planet fitness only has Smith machines so this is great info.
That is the reason why I am here.
lol same
Is that real? No free weights On those gyms?
Hector Eduardo Flores Andalon Yes. It’s kind of upsetting. I only go to PF because it’s mad cheap.
@@hectoreduardofloresandalon8712 They don't have barbells, they do have dumbbells.
Planet fitness homies wya
I hate it😂😭. I wanna change gyms.
10 dollars a month woohoo!!
Came here because I just changed gyms to PF, lol.
hell yeah...but only because theres no local gyms
@@thetruth2258 I love how cheap membership is, I love that's it's 24/7 access, and I love those massage machines they have. It really hurts that they screwed up so bad on this no free barbell thing.
Your detailed explanation tells me that you are an experienced trainer. You point out where lifters make mistakes and what the shortcomings are. Your discussion on the Smith machine lift is worthy because of the subtle differences from the standard barbell lift.
I belong to PF. I stack 2 25 lb plates under each foot to raise my feet about 3 inches off the floor. This creates a normal range of motion while deadlifting using a smith machine. No one has told me yet to stop standing on the plates.
I always stand on the plates lmao
Thanks
I like men. Is that ok with you? You wouldn't want to be my friend would you?
"How to get a box into planet fitness so you can deadlift"
I stack 2 ten lbs weights on top of each other for each foot.
Exactly my thought when he mentioned the box LMAO😂
Planet Fitness must have gotten new Smith Machines. Bar is at mid shin, and weight plates are maybe an inch above the ground. I am also 6’1”
Thanks! Planet fitness screamers can yell what they want. I have multiple sclerosis and for me its a safe way to do a decent deadlift without putting myself in danger.
ohh, you can still royally get your back fucked up doing DLs on a smith machine, don't get that twisted, no where's safe lol.
@@imbrandon16 true but I have stability problems and there is a chance that can randomly pop up where I just cant move some limbs like arms, legs,...due to my illness 🙂its rare! But it can happen. Its harsh but im not gonna sit still. So yes the Smith machine gives some safety for me 🙂
Just wanted to say thank you for this video! I'm using my hotel gym for the next 6 weeks and they only have a smith machine and I was just not feeling it right the other day when I was trying to deadlift. This video was incredibly helpful!
hotel for 6 weeks ? lmao
@@Rayyan-qv7dktypical military tdy
Everything he says is correct except for 1 major thing: you DO NOT want to arch your back 3:24. Instead, keep your back in a straight line (neutral) and think of pushing the ground away from your body with your feet when you initiate the movement of the lift.
He said DON'T let your shoulders lean forward. DON'T arch your back.
I imagine I’m going into a leg press
Everyone bashing his legs.. he looks tall. I am 6’3” and my calves don’t look anywhere near defined as someone’s that short. I never skip leg day but most would assume I do because my calves do not have round/dense super defined look. 🤷🏻♂️
Tourettes Orc yeah height is deceiving! i feel the same way i’m 5’8 and my muscles always look smaller than someone like 5’4
Bc you’re a pussy
JuulPodJared your name is juul you cannot talk bitch
When you can only go to planet fitness...
Perfect, direct instructions. Exactly what I needed. Thank you sincerely.
I also have a Body Solid Smith Machine, but it is an earlier model. The bar goes down close to the floor, so there is very little difference between a barbell and the Smith as far as the bar height is concerned.
Thank you so so much for posting this informative video. I was afraid of ever doing a deadlift because I know how danger improper form can be but you've covered this topic thoroughly - still going to get gym assistance, but I feel more empowered now as a lifting beginner. Thank you!
I’ve seen people stand on plates so that they can be at an appropriate height level so I’m going to try it out today
Great tip!
great video answered all my questions... bicep curls in the squat rack loll
Thank you. I want to learn the proper technique before i try it with free barbell and screw my spine up.
The best instructional video by far on how to deadlift properly on a Smith machine ! Big ups my man 😎👍
thanks, this is very helpful since my gym for now (PF) only has the racks.
wow i just joined pf for the first time. good to see everyone in the comment section.
Excellent instruction.
Damn thanks man. I didn't even think about the height of the bar.
Totally agree, I like it when someone suggests something like this. I started doing machine deltoid presses backwards and tried it, and damn if it didn’t work better for me. I think like you, that you have to be open to anything that works 😎👍
The height of the bar at the bottom makes it almost a rack pull, but thats not such a bad thing if thats all you have.
I love Smiths machines, as they make workouts much more convenient for most people.
The gym bro’s always disagree, but in my experience they make a point of disagreeing with EVERYONE on just about EVERYTHING!😂
if you aren’t competing or making your money by specifically lifting an Olympic bar, and just want to build strength/muscle, stay un-injured and have a life, then they work fine.😂
Great tutorial👍
I do the Stiff-legged/Romanian deadlift in the Smith, but I face in the opposite direction. I would rather have the bar close to me in the bottom position rather than the top.
Thanks! Perfect for us planet fitness members!!
Looks like a great option for folks like me with a limited range of motion.
Great video, really made my deadlift workout!! Thanks
Just what i was looking for!! In my office gym they don't have barbells but they have a smith machine. And I miss my deadlifts. I wasn't confident about what was the best possible way to do the DL in smith machine.
This is good help. Thanks for explaining.
Coming here after hurting my lower back a bit after smith deadlift (at PF) and realizing why -_- thank you for the info!
yeah i hadnt done DLs in years, then tried with low weight & "normal" form at pf .. 75lbs each side x 12.. & I felt like death the entire rest of my workout.
The first time I tried to do them on the Smith Machine felt weird, but since the discs were allow to touch the floor I think the problem was my technique. You explained it very well. Thank you!
I am def not anti smith machine. In fact I like the smith meaning for good slow deep squats. I just personality feel it really hits my quads and easier to go as low as poss with the smith machine on squats.. However there are some exercise I really would not recommend doing on a Smith machine... And the dead lift is one of them. Only my opinion!!!
SO helpful! Thank you!
Awesome thanks! Ill try this out today.. Unfortunately my gym doesn't have adjustable barbells to accomodate for the standard Deadlift so I've been using the LeverEDGE machine.
thanks very thorough and helpful
Great advise. I do deadlifts on smith cuz I feel like I'm sacrificing form. The box I recommend when doing this if it's available
Hate doing deadlift eith smith machine because the locking mechanism keeps stopping the movement and if you swith to other side the bar is moving away from the body
Thank You 🙏 7 years thank god it’s up! I’m at the sissy gym so doing this at my shins is my only option!
Wait I go to planet fitness so that's all they have so is it okay to use Smith machine everytime for deadlifts
Man that was really well explained thank u 🙏 this exercise in the video is pretty much an Rdl is it !!
Thanks man.
Thank you ill try it tomorrow
Smith machine deadlift is safer than the barbell deadlift because the machine stabilizes the lift. The downside is that if you use the smith machine you might get cocky snd try to apply it to a regular deadlift.For size gains it is good.
You can definitely apply the principles to a regular deadlift just go way lighter since a Smith machine allows you to lift way more
@@dontakeshit does it actually tho cuz for bench I tested my max it was around same but it might’ve been because I didn’t give my muscles enough time to recover
@@matt1696 I much prefer barbell deadlifts, but if a smith machine is all you have you can make it work
@@dontakeshit I have a barbell at home but I have a pf membership is it a good idea to do my compound lifts drive 10 mins then do the rest of hypertrophic work?
could i just use 2 plates instead of a box?
I have
great informative video. your detail is crazy good. i a m 6'4", so should i still use a box ?
Is this like a rack pull? Thanks
Its weird trying to deadlift on a smith machine because it feels like i'm performing a half rep.
same
Question: My gym (Planet Fitness) has a Smith Machine that allows me to set the bar much lower than that; I pretty much take the safeties out of the way. I'm assuming that height is better for the bar to start, because it's midway up my shins. Is that correct? Thanks in advance!
Look at all the non lifters commenting on his calves. It's laughable 🤣 lets see you guys throw that weight up on a smith machine...
brah that weight is trash. It's at best 290 not 315. Smith Machine bars are NOT 45lbs they are 20. I could easily do 405 on a smith machine aka 4 plates each side, plus two 10s and two 2.5s
loser
Who gives a fuck? That weight is not trash for him. What do you have to say to the next man who’s stronger than you?
Calf size is mainly associated with genetics. If you are not a bodybuilder, you don't need to aim specifically at growing calf mass.
Hipster Black Metal nobody gives a fuck
Huge favor... can you measure your Body Solid Clubline Smith machine if possible? I want to buy the same one but I'm getting different answers from different sellers! I need:
1) Width of the base at the front legs
2) Width of full bar
3) Depth of machine if I put it against a wall
Would really really really appreciate it!
Very informative !! THANK YOU !!
You can also put a couple plates on the ground to stand on
It's good to try different things
Looks like he worships at the Altar of Jim Stoppani….
Thanks for the video! I recently left my gym and I have my own home gym but don't have barbell. I got a smith machine. Miss my deadlifts! Can't wait to be able to do this again. :)
It's called a Smith machine by the Creator for doing partial reps... that's why you can re-rack the bar at every few inches... doing full range of motion is hazardous training... gyms have them because they know that it sells memberships for the newbies!
Hahaha YES! that is exactly the reason i came here.
Great tutorial
Bro I've been dead lifting at planet fitness and let me tell you it fucking sucks but it's all I have right now so I'm just here making sure I'm doing this right
Thanks for the Video.
Love it bro
very helpful since my now only has Smith machines.
I think he says it, but with the height of the bar (without using a box) this is more accurately a rack pull than a deadlift
Will this help let’s grow
Great video, but no need for mixed grip on a smith machine
Awsome video
more to come bro!
Which way do I want the angle for squats? Because the rack is tilted?
My campus gym only has smith machines and im a broke graduate student so wengotta work with what we gottt
Good explanation on proper body position for this excercise!
My gym has no barbell which is pathetic tbh, I'm gonna have to do it this way I guess
Nice video dude. Bump these haters.
I’m sure the underhand overhand grip is just force of habit on your part correct? I would imagine that because the bar is fixed and can’t torque out of your hands you would only need to do an overhand overhand grip right?
Hookgrip is the was to go.
Thanks! I never use the Smith machine and didn't realize it was at rack pull height at the bottom. My gym doesn't have a power rack, and regular deads are too low, so I'll give these a try.
3:43 you have to arch your back ?
Is there any point to wear a belt when doing dead’s on a smith?
I mean if you’re going heavy, personally I suggest you do so that you protect your lower back at all costs. That being said, don’t always rely on your belt when lifting, you will make more gains raw lifting.
For me ya because i have scoliosis
I've always hated using machines over free weights. You lose the stabilizing muscle movements when you're on a machine, and you get over confident on what you can handle, if your gym only has machines and no free weights see if there is another one in the area you can go to. I know PF has many locations, some of which have a good free weights area, and the PF black membership let's you go to any location (costs less than a world gym membership) but if you're only able to use a machine, please be careful if you ever move to free weights.
interesting ive always been trained to use leg action first and lower back action last, though it always felt awkward on the smith, will try this.
@Cake ... If you want to avoid having lower back issues, always think of the deadlift as a leg exercise. I always focus on using my legs to do deadlifts; and always focus on pushing the legs towards the ground.
@@strawberryyogurt0this is helpful. Thanks!
@@becoolstayfrosty ... one thing I should have clarified is that although the legs are the driving force to get the weight off the ground, anyone doing a deadlift need to make sure their upper torso, especially the abs and upper back, lats, and everything in the upper body is braced hard to prevent lower back injury.
I cant believe this video was seven minutes of you talking.
It's still not as cringy were he to do actual deadlifts.
Kudos for the Video! Excuse me for chiming in, I would love your thoughts. Have you heard about - Millawdon Muscles Mountain Trick (google it)? It is a good exclusive guide for learning an effective strength training program to get fast results minus the headache. Ive heard some unbelievable things about it and my m8 finally got astronomical results with it.
I find myself not knowing what to do once the weight is lifted. What’s driving the dropping of the weight?
the hinge of your hips and slight bend of the knee, no?
I clicked this vid on purpose but 3 red flags within 1 second... jym shirt, poster of Jim stuppani and deadlifts in a smith machine...
this was helpfull thnx
I made this comment 3 years ago n still haven't done 1 dead lift yet SMH
@@ABULLAOTS bruh
You can't drop the bar on your toe with a smith machine...LOL!
For anyone looking, I go to planet fitness instead of a box I just stacked some 25's to get the right height
good advice. does anyone look at you funny?
thanks for this.
Perfect, concise information. Just joined planet fitness and no one had any tips. Great job, and thanks, bro.
You're basically doing Romanian deadlifts, which I think everyone should learn before they do deadlifts anyways and it's still a good exercise.
Actually you are incorrect. RDL's are done where the knees stay in position and rotation occurs at the hip and considered a single joint exercise. This is a multi joint where the knee and the hip are being utilized. In studies hip torque is high in RDL's whereas in this instance it is a transition to emphasizing the use and continued technique of having an anterior tilt in the pelvis as well as working in the strongest point in the ROM for this exercise. These protocols have shown to help significantly with not just technique but also have aided tremendously with regards to strength increases. Thanks for your input!
Workout Trainer.com You're right and I know the difference. I should have specified. Thanks for your input.
James James why rdl be4 normal deads.?
Rymon Rules I think starting light on any single joint exercise that isolates certain muscles that are used in larger compound lifts can benefit someone in several ways.
1) It can reveal their range of motion for each muscle. If their ROM isn't sufficient for the exercise, then that person may also want to focus on techniques to increase ROM>
2) It can show any weaknesses they may have in those muscles. I you can't lift 80 lbs. in a RDL, then you most likely won't be able to do 80 in a normal deadlift. I guess it's more about testing strength limits.
It's just like taking small steps up to a more complex move. Approaching exercise slowly and testing your comfort-ability and limits, especially if you're someone new to weight lifting exercises, is the best way to prevent injury.
But that's for novice beginners. If you already know how to deadlift with proper form, then most of what I said is irrelevant.
I think I deadlift right but I don't feel it any wjere I do 120 for 5 reps
Is your back supposed to be arched that much?
thank you
My lower back has issues so i have to to smith deads.
Haters hate some of our gyms don’t have bar bells.
Good stuff
How many reps and sets?
What deadlift?
LMAO Glad I'm not the only one looking to find a way to deadlift at Planet Fitness.
I love the membership price, 24/7 access, their massage machines are a nice touch too... Oops, no barbells for deadlifts. That's quite the turd in the punchbowl. Makes me very sad that they screwed this up.
@@pseudonymous8702 Yeah Idc about the massage garbage I pay for the basic memebership. It sucks theres no way to deadlift but its the only gym now for my convenience.
I recently had to settle for planet fitness I actually like it I just wish they had barbells lol. That's it. That's all planet fitness needs is barbells now I just attempted deadlifts on smithachine and it was good but I feel like I'm doing rack pulls what
There's two types of Smith machines vertical and angled... you have the angled version!
So are you supposed to arch your back when doing deadlifts?
He gives advice on back positioning around 5:05. You want to maintain an erect spine when possible.
Derrick Wang I just don't understand what he means by "erect". it looks like his back is arched when doing the correct position, or is that just bc he has a big booty?
Get a better mic man its hard to hear at low levels or in class.. a dynamic mic pinned on ur neck would make ur video much more watchable on the sly. ;) cheers for the vid. Maybe i will come back..
"Expert"
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