Deadlift - Smith Machine Stiff Legged
Recommendations: 1-3 Sets, 4-8 Reps, 60 Wght
Lower Back Glutes Hamstrings Calves Quads Forearms Lats Middle Back Traps Strength Smith Machine Pull Compound Gym
Purpose: This exercise builds overall strength in the lower body.
Benefits: This exercise involves many other muscles.
The loaded bar in the Smith Machine is placed at its lowest level. You stand behind it in a squatting position and grab the bar in an overhand grip (using wrist straps if you need to). Your hands should be about shoulder-width apart. This is your starting position. Straighten the legs until you are in an L-shaped position, bending at the waist. Raise the bar by straightening your back until you are in a full upright position. Your chest should be pushed out and your shoulders should be pulled back. Exhale while doing this movement. Return to the starting position by reversing your previous movement until you are again squatting by the bar. Inhale while doing this movement. Repeat for the required number of repetitions.
The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. The Barbell Deadlift is considered to be the king of exercises. No other exercise will work your body so much.
Step 1
Stand in a Smith Machine behind a bar in a squatting position with your hands shoulder-width apart.
The loaded bar in the Smith Machine is placed at its lowest level. You stand behind it in a squatting position and grab the bar in an overhand grip (using wrist straps if you need to). Your hands should be about shoulder-width apart. This is your starting position.
Step 2
Raise the bar by straightening your back until you have completely stood up.
Straighten the legs until you are in an L-shaped position, bending at the waist. Raise the bar by straightening your back until you are in a full upright position. Your chest should be pushed out and your shoulders should be pulled back. Exhale while doing this movement.
Step 3
Lower the weight by pushing your hips back until the bar is on the floor.
Return to the starting position by reversing your previous movement until you are again squatting by the barbell. Inhale while doing this movement.