Smith Sumo Deadlift
Perform Smith Sumo Deadlifts to target your glutes, hamstrings, and quads with enhanced stability.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 1 min
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Variations of Smith Sumo Deadlift
Description
A Smith Sumo Deadlift is a compound exercise that primarily targets the quadriceps and also works glutes, hamstrings, lower back and calves. It's performed using the smith machine.
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How to do Smith Sumo Deadlift
- 01Setup
Position your feet wider than shoulder-width apart with toes pointed out at a 45-degree angle, directly under the Smith machine bar.
- 02Setup
Bend at your knees and hips to grasp the bar with an overhand or mixed grip, hands shoulder-width apart and inside your knees.
- 03Setup
Lower your hips, keep your chest high, shoulders pulled back, and engage your core, ensuring a neutral spine before un-racking the bar.
- 04
Initiate the lift by driving through your heels, simultaneously extending your hips and knees to stand upright, pulling the bar along the fixed path.
- 05
Stand tall at the top, squeezing your glutes, but avoid hyperextending your lower back by keeping your core tight.
- 06
Control the descent by reversing the motion, hinging at the hips and bending your knees, maintaining a flat back until the bar gently touches the safety pins.
Tips
- Focus on driving through your heels throughout the lift to maximize glute and hamstring activation, rather than pushing off your toes.
- Maintain a neutral spinal alignment by bracing your core and keeping your chest up; imagine a straight line from your head to your tailbone.
- Ensure your knees track directly over your toes during both the ascent and descent to prevent inward collapse and protect your knee joints.
- Use the Smith machine's safety stops to set an appropriate depth, ensuring you can reach the bottom position safely and consistently.
Common mistakes
- Rounding the back: Maintain a flat back by actively engaging your core and keeping your chest lifted throughout the entire movement.
- Squatting too deep without proper hip hinge: Focus on initiating the movement with a hip hinge, allowing your hips to move back as your knees bend, rather than just squatting straight down.
- Lifting with arms instead of legs: Drive the movement primarily with your powerful leg and hip muscles; your arms are merely holding the bar.
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Is Smith Sumo Deadlift good for beginners?
Smith Sumo Deadlift is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Smith Sumo Deadlift?
You need Smith machine to perform Smith Sumo Deadlift. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Smith Sumo Deadlift?
Focus on driving through your heels throughout the lift to maximize glute and hamstring activation, rather than pushing off your toes. Maintain a neutral spinal alignment by bracing your core and keeping your chest up; imagine a straight line from your head to your tailbone. Ensure your knees track directly over your toes during both the ascent and descent to prevent inward collapse and protect your knee joints. Use the Smith machine's safety stops to set an appropriate depth, ensuring you can reach the bottom position safely and consistently.
What are common mistakes when doing Smith Sumo Deadlift?
Rounding the back: Maintain a flat back by actively engaging your core and keeping your chest lifted throughout the entire movement. Squatting too deep without proper hip hinge: Focus on initiating the movement with a hip hinge, allowing your hips to move back as your knees bend, rather than just squatting straight down. Lifting with arms instead of legs: Drive the movement primarily with your powerful leg and hip muscles; your arms are merely holding the bar.
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Free · iPhone only · Available on the App Store