Can you deadlift on a Smith machine? Yes, you can — and a lot of people do. It’s stable, easy to set up, and feels safer than a regular barbell. If you’re new to lifting or not confident with free weights yet, it kind of makes sense.
The thing is, using the machine shifts your movement pattern compared to a standard deadlift, which means you’re actually engaging your muscles in a different way.
So, should you use it? Maybe. Maybe not. It depends on your goal.
In this article, I’ll walk you through the pros, the downsides, and how to do it right — if you decide to try it.
This isn’t about “can you” — it’s about “should you”
Can you deadlift on a Smith machine? Yes, you can. But that’s not the real question.
The real question is: should you do it? Is it worth your time? Will it help you reach your goal?
Here’s what you should think about before using it:
✔️ Do you just want to feel your glutes and hamstrings working?
Then yes — it can help.
✔️ Are you scared of free weights or not ready for a barbell?
That’s fine. Smith can be a safer place to start.
✔️ Are you trying to build max strength like a powerlifter?
Then no — it’s not the right tool for that.
✔️ Do you have back issues or need more control?
The fixed bar path might help — but only with good form.
So yes, you can do deadlifts on a Smith machine. But whether you should depends on your goal.
What changes when you use a Smith machine for deadlifts?
Deadlifting on a Smith machine feels easier. But that’s because the machine is doing part of the work.
Here’s how it changes the movement:
1️⃣ The bar only moves straight up and down.
- You can’t move naturally.
- Your body has to follow the bar — even if it feels weird.
- That can mess up your form, especially for your hips and back.
2️⃣ Your core doesn’t work as hard.
- On a regular barbell, you need to balance.
- On the Smith? The machine balances for you.
- So your abs and small muscles get lazy.
3️⃣ You feel it more in your legs and butt.
- The fixed path makes you bend less at the back.
- That means your glutes and hamstrings take more of the load.
- Good if that’s your goal. Not so good if you want full-body strength.
4️⃣ It can trick you.
- The movement feels smooth — but it doesn’t mean your form is right.
- You might think you’re doing a perfect deadlift… but actually, your setup is off.
✅ In short:
- Smith makes things easier.
- But it also changes the muscles you use.
- If you know that and choose it on purpose — cool.
- If not, you might just be wasting effort.
Which version of the Smith deadlift should you actually do?
There’s more than one way to deadlift on a Smith machine. And truth is — not all of them are worth doing. Some are great. Some are just awkward.
Let’s go through the main versions so you can choose the right one.
1️⃣ Romanian Deadlift (RDL)
This is the most popular and probably the safest option on the Smith machine. It’s simple, controlled, and works exactly where you want it to — your glutes and hamstrings.
Do it like this:
- Slight bend in your knees. Don’t lock them.
- Push your hips back — like you’re closing a car door with your butt.
- Keep your back flat and chest up.
- Lower the bar slowly down your legs, feel the stretch in the back of your thighs.
- Stop when you feel tension, then pull back up with your glutes.
✅ Great for: glutes, hamstrings, people who want shape and control.
2️⃣ Stiff-Leg Deadlift
This one looks like the RDL, but your legs stay straighter. That puts more stretch on your hamstrings — and more pressure on your lower back if you’re not careful.
Do it like this:
- Legs almost straight, but not locked.
- Hips move back just a little.
- Keep your back tight and shoulders pulled back.
- Lower the bar slowly — feel the pull in your hamstrings.
- Don’t bounce or rush the movement.
✅ Great for: deep hamstring stretch, advanced lifters.
3️⃣ Conventional Deadlift (Barbell Deadlift)
Some people try to do a “normal” deadlift on the Smith machine — from the floor, with knees bent like a barbell pull. But honestly? It’s not ideal.
The fixed bar path doesn’t match how your body naturally moves. You end up in awkward positions. It feels weird — because it is weird.
Why it’s tricky:
- The bar might be too far forward or backward.
- Your knees can get in the way.
- Hard to set up right without tweaking your form.
- You don’t get the same full-body tension as with a free barbell.
✅ Only try this if you know your form is solid.
✅ What’s the best choice?
If you’re not sure — start with the Romanian deadlift.
It’s simple, effective, and easy to control.
The other versions have their place, but they’re harder to get right.
What mistakes should you avoid?
Deadlifting on a Smith machine feels easy. The bar moves in a straight line. What could go wrong?
Actually — a lot.
Here are the most common mistakes people make, and how to avoid each one.
❌ Standing too far from the bar
- Your feet are too far forward.
- Now the bar pulls you off balance and stresses your lower back.
✅ Keep the bar close. Right over mid-foot. Stay centered.
❌ Letting your back round
- Very common, especially at the bottom of the lift.
- Rounding = pressure on your spine, not your glutes.
✅ Keep your chest up. Shoulders tight. Back flat the whole way.
❌ Pulling with your arms
- This isn’t a curl. Your arms shouldn’t do the work.
- Lifting with your upper body leads to pain, fast.
✅ Use your hips. Think: “push back, drive forward.” Arms just hold the bar.
❌ Squatting the deadlift
- Too much knee bend = not a hinge anymore.
- Smith machines don’t like squat-style deadlifts. It gets awkward.
✅ Bend slightly. Push hips back. Let your glutes do the lifting.
❌ Rushing the reps
- Fast reps + heavy plates = broken form.
- You might look strong, but you’re not training smart.
✅ Slow it down. Feel each rep. Control wins over ego.
How should you fit Smith deadlifts into your training?
Smith machine deadlifts aren’t a full program. But they can be a useful piece of yours — if you use them the right way.
Here’s a quick guide to help you plug it in where it actually makes sense:
| Your Goal | Use Smith Deadlift? | How to Use It |
|---|---|---|
| Glute & leg shape | Yes | Romanian deadlifts, 2x/week, 8–12 reps per set |
| New to lifting | Yes | Start light, focus on form, once or twice per week |
| Build max strength | No | Use barbell instead — Smith isn’t great for heavy pulls |
| Training with an injury | Yes (with caution) | Go slow, stay in control, avoid going too deep |
So, can you deadlift on a Smith machine?
Yes — but only if it makes sense for you.
If you want to hit your glutes or hamstrings with more control, the Smith machine does the job. It’s stable, easy to use, and not as intimidating as free weights.
But if your goal is to build real strength or master proper deadlift form, you’re better off sticking with a barbell.
The Smith deadlift isn’t wrong. It just serves a different purpose.
Use it when it fits your goal. Skip it when it doesn’t. That’s it.
Hi, I’m Alex Carter, part of the editorial team at Leadman Fitness. We specialize in crafting premium custom racks, cable machines, functional trainers, and strength accessories for home and commercial gyms. With a background in competitive powerlifting and gym design consulting, I’ve spent years testing gear under heavy loads and optimizing layouts for efficiency.
I focus on translating real-world user frustrations—like space limitations, budget constraints, or durability needs—into actionable solutions. By collaborating directly with our engineers and facility owners, I ensure our custom equipment evolves to solve the unspoken challenges lifters face daily. What I share isn’t textbook advice; it’s battle-tested insight from racks I’ve welded, cables I’ve replaced, and gym floors I’ve trained on.