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Deadlift on the multi press
Deadlifting on the Smith machine offers a comparatively simpler variation of this exercise. Especially for beginners who are not yet ready to tackle the conventional deadlift, the Smith machine can provide an initial opportunity to gain experience with this exercise. However, this variation is rather uncommon in the gym, as many athletes prefer better alternatives. Even for beginners considering kettlebell deadlifts, there are more effective ways to familiarize themselves with the movement patterns. Nevertheless, this post provides comprehensive information on deadlifting on the Smith machine.
Note Deadlifting on the Smith machine may not be suitable for every athlete, as it significantly restricts freedom of movement, offering little flexibility. If an individual's body structure complicates training, athletes should resort to one of the numerous alternatives.
Muscles Engaged in Deadlifting on the Smith Machine During deadlifting on the Smith machine, the primary muscles targeted are the erector spinae and the quadriceps femoris. Additionally, the gluteus maximus and the long head of the biceps femoris serve as supporting musculature. The semitendinosus and semimembranosus muscles are also engaged to a lesser extent.
Execution of Deadlifting on the Smith Machine The execution of deadlifting on the Smith machine is relatively straightforward. Nevertheless, here are all the essential details to perform the exercise correctly.
Body position
To start, position yourself with a shoulder-width stance in front of the Smith machine. Your body should be in close proximity to the bar, which is situated at the lower end of the guide rails. The legs should be slightly bent, the upper body inclined forward, the hips pushed backward, and the lower back forming a slight arch in the starting position. Now, grab the bar with an overhand grip, ensuring the grip is slightly wider than shoulder-width, preventing the elbows from hitting the knees when lifting the bar. Maintain a forward gaze, with the head forming a natural extension of the spine.
Movement execution
Initiate deadlifting on the Smith machine by extending your legs and straightening your upper body. While straightening, exhale and guide the bar as close to your body as possible. The power for this movement comes exclusively from the back and legs. The movement concludes when the upper body is fully upright, with the lower back maintaining a slight arch. Subsequently, slightly bend the legs, push the hips backward, and lower the upper body straight forward while taking a deep breath.
Stressed muscles and common mistakes
Although Deadlifts on the Smith Machine are considered suitable for beginners, mistakes still frequently occur. The following section highlights the most common errors and provides advice on how to prevent them.
✅ Curved Back: Throughout the entire exercise, the back should maintain a slight arch. Avoid curving your back.
✅ Swinging from the Body: The movement should occur at a moderate and controlled pace. Ensure that you don't generate momentum from your body and arms.
✅ Excessive Weight: The right measure is crucial for a technically flawless execution. It is better to perform the exercise with technical precision than to choose weights that are too heavy.
✅ Head as an Extension of the Spine: Throughout the entire execution, the head forms a natural extension of the spine. It should not tilt forward, backward, or to the side.
Alternatives and similar exercises to deadlifts on the multipress
Only a small number of athletes resort to deadlifting on the multipress. For most athletes, both beginners and advanced, there are numerous alternatives that are better suited. In the following section, exercises comparable to deadlifting on the multipress are presented.
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