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One Leg Smith Machine Deadlift

Coach's Tips

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How to

Starting Position

1. Stand in front of the Smith machine and place one foot on the platform. 2. Place the other foot on the ground and slightly bend your knee. 3. Reach down and grab the bar with both hands at shoulder-width apart. 4. Lift your chest and look straight ahead. 5. Push your hips back and lower your torso until it is parallel to the floor.

Proper Form

1. Keeping your core tight and your back flat, drive through your heel and stand up with the barbell. 2. Once you reach the standing position, pause and squeeze your glutes. 3. Return to the starting position in a controlled manner.

Breathing Technique

1. Exhale as you stand up with the barbell. 2. Inhale as you lower the barbell back to the starting position.

Precautions

1. Make sure to keep your core tight and your back flat throughout the exercise. 2. Do not round your back at the top of the movement. 3. Do not lock your knees at the top of the movement. 4. Do not swing the barbell. 5. Avoid using too much weight as it can put unnecessary strain on your lower back.

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