Smith Machine Staggered Deadlift
About
This asymmetric lower body deadlift helps you engage your hamstrings and glutes more.
How to Smith Machine Staggered Deadlift
Starting Position
1. Grab the barbell at mid-thigh height.
2. Position one foot in front and the other foot behind to take a staggered stance.
3. Shift more of your weight onto the front foot.
Proper Form
1. Push your hips back and lean your upper body forward to let the bar slide down your thighs.
2. Lower yourself until you feel a stretch in your hamstrings, then rise by squeezing your glutes.
3. After the designated number of repetitions, switch your front and back legs and repeat.
Breathing Technique
Inhale when bending your upper body and exhale when standing up.
Precautions
1. Please maintain spinal neutrality to avoid rounding your lower back.
2. Keep your knees slightly bent and fixed, without bending them too much.
3. Focus on the stretching and contraction sensations of your hips and hamstrings rather than the weight.
From the Community
Share your experience, ask questions, and get tips from other athletes.
Smith Machine Staggered Deadlift Community
Join the Community →Smith Machine Staggered Deadlift Alternatives
Get Personalized Plans
and More detailed guidance with Planfit
