Can you deadlift on a Smith machine?
I used to think that was a dumb question. If it’s not a free barbell, it’s not a real deadlift — or so I thought.
But then the deadlift platform was always taken. Same two guys. One filming, one chalking up like it’s the Olympics. I got tired of waiting.
So I gave the Smith machine a shot. Not gonna lie — it felt weird. Fixed path, no bar float, hips felt boxed in.
But I felt it. Hamstrings, glutes, everything fired.
Not perfect, but honestly? Not a bad deadlift machine equivalent if you’ve got nothing else.
Honestly, that first pull felt so wrong.
Like, I thought I was setting up okay — hips back, back flat, same way I’d set up with a barbell. But the second I moved, I knew something was off.
The bar path? Way too stiff. My hips tried to push back, but the machine didn’t let me. It felt like I was fighting the setup the whole time.
I paused mid-rep, looked around like, “Is it just me?”
Nope. Just the machine doing what it does — locking me in.
I racked it after two reps. Thought about walking off.
But I don’t know — maybe out of pride, maybe just stubborn — I gave it one more try. Changed my stance a bit. Focused more on the hinge, less on pulling.
Still weird. But not terrible.
I could feel my glutes catch, hamstrings stretch.
It didn’t feel good… but it didn’t feel pointless either.
So yeah — it wasn’t great, but it wasn’t useless either.
I figured if it could hit the right muscles, maybe I just needed to adjust a few things.
First thing I changed? My stance.
I stepped forward a bit — not a lot, just enough so the bar wasn’t glued to my shins. That alone made it less awkward. Suddenly my hips had somewhere to go.
Then I stopped thinking “deadlift from the floor” and started thinking “hinge.”
Like a Romanian deadlift.
Basically, you don’t yank the bar off the ground.
You just push your hips back, keep the bar close, feel that stretch in your hamstrings — then stand up again.
That’s when it started clicking.
I even tried sumo stance once. Felt cramped as hell. Two reps, done. Not for me.
But the Romanian deadlift style? That worked.
It wasn’t a heavy lift. Nobody’s stopping to watch.
But my glutes were working. Hamstrings, too. And my back wasn’t mad at me.
That was good enough.
Was it the best lift I’ve ever done? No.
Did it still make my hamstrings scream the next day? Oh yeah.
Look — I’m not here to say Smith machine deadlifts are amazing. They’re not.
You’re stuck in a fixed line. The setup feels weird at first. And yeah, people will probably side-eye you because “that’s not a real deadlift, bro.”
But honestly? I kept doing it.
Why? Because it worked for me. It fit my situation.
I didn’t have to camp out for a barbell.
Didn’t stress about tweaking my back.
I just walked over, adjusted my stance, and got the work done.
No stress. No ego lifting. Just something that hits what I need it to hit.
Now I know someone’s gonna say, “Yeah, but it’s not a real deadlift.”
And yeah… they’re kinda right. Let’s talk about that.
Let’s be real — they’re not the same lift.
A barbell moves with you. The Smith machine doesn’t. It moves in a straight line, like it’s on rails. And that changes everything.
With a barbell, you have to find the right groove every time you pull. There’s more freedom — but also more room to mess up.
The Smith? It forces you into a path. That can be good… or annoying.
Barbells feel powerful. Athletic.
Smith deadlifts feel controlled. Precise. Kind of robotic, honestly — but in a useful way.
One builds brute strength. The other builds consistency.
One’s for power. One’s for control. You’ll feel the difference.
Not better or worse. Just… different.
Honestly? If you’re a beginner, or someone just trying to stay strong without wrecking your back — this might be your thing.
It’s not technical. You don’t need perfect bar path.
You’re not setting up on the floor, chalk flying, straps everywhere.
You just walk up, set your feet, and hinge.
It’s also great if you’re coming back from injury. Or you’ve got cranky hips. Or your gym’s always packed and you’re just tired of waiting for a barbell that never frees up.
You don’t need to impress anyone. You just want your glutes and hamstrings to do their job.
Now, if you’re a powerlifter chasing max numbers?
This isn’t your move. It’s too rigid. Too… polite.
But if you’re someone who wants to train hard without getting hurt, or you’re just looking for a solid alternative when the main lifts aren’t an option — the Smith machine deadlift?
Kinda perfect.
Can you deadlift on a Smith machine?
Yeah — you can.
Will it feel smooth? Like a barbell?
Not really.
But sometimes, you don’t need perfect.
You just need something that works.
No show, no noise—just you and the reps.
Just glutes, hamstrings, and a back that’s still happy when you leave.
That’s enough. And for a lot of us — it’s more than good enough.
I’m Jessica Camp, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.
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