Smith Machine Deadlift

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Coach's Tips

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How to Smith Machine Deadlift

Starting Position

1. Set the Smith machine bar to the desired height.

2. Stand facing the bar with your feet hip-width apart and your toes pointing slightly outward.

3. Bend down and grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.

4. Keep your back straight and your core engaged.

5. Push your hips back and lower your torso until your shins touch the bar.

Proper Form

1. Drive through your heels to lift the bar up and keep it close to your body as it rises.

2. Extend your hips and knees and rise to a standing position.

3. At the top of the movement, squeeze your glutes and pause for a moment before lowering the bar back to the starting position.

Breathing Technique

1. Take a deep breath before you start the movement.

2. As you lower the bar, exhale slowly and steadily.

3. As you rise to the starting position, inhale deeply.

Precautions

1. Make sure to keep your back straight and your core engaged throughout the exercise.

2. Do not round your back or use momentum to lift the bar.

3. Do not lock your knees at the top of the movement.

4. Avoid arching your back excessively.

5. Start with a light weight and focus on good form before increasing the weight.

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