Junior Member

Posts: 9
From:
Registered: Jan 2003

posted 06-09-2003 03:55 PM            

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Hi all,

I decided to change my routine a little to include the deadlift. I'm still a bit wary about hurting my back, so I chose to use the Smith machine. My question is, how far done should I be bending? I checked out some books and they all stated that the weight should touch the ground before being lifted back up. But with the Smith machine, I can't do these due to a block on both sides of the machine. I can only lower the weight to about 8" off the ground. Is this low enough? Or should I find a bench or something to stand on to lower it some more?

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Senior Veteran

Posts: 1595
From:San Antonio, TX
Registered: May 2001

posted 06-09-2003 05:29 PM            

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I'd get something to stand on. You really need to get the full range of motion on this one to get the most benefit for glutes and hams. Just make sure you're not standing too high and get an excessive stretch going. However, the nice thing about deads is that you really don't need a spotter, so a Smith machine isn't wholly necessary. If a freeweight barbell is too heavy, just drop it. You'll get a lot more benefit from stabilizers using freeweights also. Just my $0.02

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Keep your body lean, your blood clean and your mind sharp. -Rollins

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Senior Veteran

Posts: 654
From:London, UK
Registered: Sep 2002

posted 06-09-2003 06:28 PM            

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Yeah, the smith machine won't make doing deadlifts safer. Just make sure you've got your technique down using light weights before trying to go heavy. Get someone (who knows how to deadlift properly) to have a look while you do them and correct you if you're going wrong.

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Member

Posts: 40
From:New York
Registered: Mar 2003

posted 06-10-2003 12:05 PM            

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Personally I think that Smith machines are one of the worst developments in exercise equipment. They lock you in to an unnatural form which completely defeats the purpose of using free weights in the first place (complete natual range of motion).

I would be especially wary of learning any exercise on the Smith machine, as you'll be aquiring a feel for the movement with the exact wrong form. When you eventually begin using a barbell, it will be very diffucult and possibly dangerous to "unlearn" the incorrect form that feels right to you.

I apologize for the rant, but many machines in the gym are much closer to allowing more natural motions than a smith machine is. thank you. (stepping off of soapbox)

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Senior Member

Posts: 83
From:On, Canada
Registered: Jul 2002

posted 06-10-2003 07:48 PM            

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yeah ditto that.

When you're doing Deadlifts, there's no way in heck the barbell is supposed to be going straight up and down in a perfectly straight line (which is what the Smith machine causes). The best way in the long run is to start off light with the regular barbell and work slowly up from there.

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Senior Member

Posts: 132
From:
Registered: Apr 2003

posted 06-10-2003 09:30 PM            

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I agree with boba on that the smith's machine is one of the worst machines out there.

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Senior Member

Posts: 78
From:
Registered: Jun 2003

posted 06-13-2003 02:33 PM            

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Are you talking about Stiff-Legged Deadlifs or Deadlifts. There is a big difference. I assume you are doing Stiff-Legged Deadlifts as you use the word "bending" Either way, as others have stated, stay off the machines. In the future though try Deadlifts as they are a much better lower back exercise and will build more strength and power.

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"I got grace in times of friction, I got truth in times of fiction I've got no time for the hype... suicide!? I'm not that type... I got no time for drug addiction, no time for smoke and booze too strong for a shortened life span, I've got no time to lose!"

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Newbie

Posts: 1
From:Lewis Center, OH, USA
Registered: Jun 2003

posted 06-25-2003 03:53 PM            

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Hey all, try the new Max Rack 3-D smith machine. I have one in my home and works great for natural motion workouts.

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Member

Posts: 26
From:
Registered: Jun 2003

posted 06-26-2003 05:33 AM            

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First off, there are so many form, stances, types of deadlift you can never be set in doing it just one way. Some deads are off the rack, some are off the floor, some go from shins to mid thigh, some are stiff, some are more squat like, you've got your straight form, sumo form. Then of course there's doing them for reps, or doing one rep, racking, one rep, racking. The list goes on. If you find someone that "knows" he'll probably be trying to tell you how to do it "his" way. Just make sure your back is straight, your shoulders are back, and your spine isn't popping.

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