Library / Hamstrings
Smith Deadlift
Smith Machine · Hinge · Compound
HamstringsGlutes Erector SpinaeTrapsForearms Joint friendly
Default prescription & biomechanics
- Primary muscles
- Hamstrings, Glutes
- Secondary muscles
- Erector Spinae, Traps, Forearms
- Equipment
- Smith Machine
- Movement pattern
- Hinge (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Set your feet hip-width apart with the barbell cutting directly over the middle of your shoelaces.
- Hinge down and take a double-overhand or hook grip just outside your legs.
- Pull the slack out of the bar, pull your chest up to flatten your back, and engage your lats.
- Drive the floor away with your legs until the bar passes your knees, then push your hips through to complete lockout.
Joint & safety considerations
No specific joint contraindications are flagged for Smith Deadlift. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
| Heavy Kettlebell Romanian Deadlift | Kettlebell swap | Kettlebell |
| Kettlebell Deadlift | Kettlebell swap | Kettlebell |
| Kettlebell Kickstand One Leg Deadlift | Kettlebell swap | Kettlebell |
| Kettlebell Sumo Deadlift | Kettlebell swap | Kettlebell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.