Smith Rack Deadlift form

dsl · 04-19-2006, 04:17 PM

I did these in the gym the other day rather than actual deadlifts and I kinda like them. However, i am not quite sure about my form...here's how I do them:

I start a couple of inches below my kneecap and then extend up...seems simple enough, right? Well I feel as though I'm about to break in half and I'm not sure if I should feel it more in my lower back or in my hamstrings or both. Any thoughts?

Oh, I last time I did regular deads for 3 sets of 8 at 185, 245, 225. This time I did the smith deads for 225, 315, 315 x 8. I felt hella strong, too bad I was only moving the weight a few inches...lol.

**CRUNCH** · 04-19-2006, 06:27 PM

Tough to say without seeing you do them. The important things are your back staying straight, and that your extending everything at the same time (as in your legs going straight first then back = bad form). Deads in and of themselves involve everything around your hips: hams, erectors, glutes, etc... so you're going to feel them in all those places.

Never thought to do them in a smith before, maybe will give it a try next back day, see what they feel like!

wideguy · 04-19-2006, 06:43 PM

Not trying to be a jerk but I wouldn't EVER do DL's in the smith machine unless I had no other choice. I'm going to make the assumption that you guys know the reasons behind this, so sorry to chime in with negativity. The smith machine is kind of a pet peeve of mine, especially if free wieghts are available.

**CRUNCH** · 04-19-2006, 06:52 PM

Oh I agree Wideguy, FWs rule by far. I'm just not going to completely knock the smith deads mentioned until I at least try them and see what they feel like.

I do my squats in a smith, only because I do some competing in strongman comps. Whenever we have a squat event, it's in some kind of machine aparatus, so smith squats is the only way to really train for that event.

dsl · 04-19-2006, 08:43 PM

i wouldn't normally use a smith machine, but the university gym doesn't have a rack of any sort. Plus, I've been told on numerous occasions to not do deads since i'm not supposed to remove the bars from the benches. I guess they think I'll tear up the floor. Essentially, if I want to do rack deads I have to use the smith machine.

guyfromkop2 · 04-20-2006, 12:13 AM

smith machine and deadlifts should never be put in the same sentence, ever.

do you have a power rack or squat rack? if so just do them in there

dsl · 04-20-2006, 02:50 PM

no, i don't have a smith or squat rack

wideguy · 04-20-2006, 03:04 PM

WOW! That sounds like the gym at my college. Pretty decent size school (Stockton), nice swimming pool, track, bb court, volleyball, ect. ect. The weight room is in this cramped little non ventilated room ABOVE A CLASS ROOM. So the slightest banging of a weight = a proff. coming up to give you a earfull. I'm not a real weight dropper though (unless I'm dl'ing or shrugging or something happens that I need a power rack) so I got away with it. Still a truly unthoughtout and sucky gym set up.

I dont' know how heavy yours going/how heavy the dumbells in the gym are but you could consider doing some of the following:

Stiff legged db dead
DB good mornings
Lunges
Step Ups

IMO they'd all probably be better choices then deads on the smith.

Also I've recently come across a technique that CT pointed out to make the lying leg curl machine ALOT more useful (IMO). I think they're called Giordona leg curls. You basically do regular lying leg curls but you hold your upper body/torso off the bench (try to lock your arms out like you where at the top of a pushup off the bench) while in that position perform your leg curls. I did them last night and NEVER felt more hamstring activation from doing leg curls in my life. BTW, it seems to really cut the amout of weight one can use. I'm normally good for 140-160 lbs for 3 sets of 10-12 after doing heavey rack pulls. Last night I had to drop down to 90 and it HURT BADD!

**CHAPS** · 04-20-2006, 06:30 PM

Having your feet in a pronated position will cause more hamstring activation on leg curls.

wideguy · 04-20-2006, 10:33 PM

Pronated? I thought is was plantar flexion and dorsi-flexion. Maybe I'm wrong? Eitherway what I think you're trying to say is that you get more hamstring activation if you point your toes when performing leg curls. Right?

guyfromkop2 · 04-20-2006, 10:44 PM

Quote:

Originally Posted by wideguy

Pronated? I thought is was plantar flexion and dorsi-flexion. Maybe I'm wrong? Eitherway what I think you're trying to say is that you get more hamstring activation if you point your toes when performing leg curls. Right?

huh?

**CRUNCH** · 04-20-2006, 10:46 PM

I think he means plantar flexion, that takes the gastroc out of play as a knee flexor.

guyfromkop2 · 04-20-2006, 10:48 PM

Quote:

Originally Posted by CRUNCH

I think he means plantar flexion, that takes the gastroc out of play as a knee flexor.

what?

wideguy · 04-21-2006, 01:06 AM

Are you joking around?

It's late and I'm slow as it is. Or do you not know what the terms I might have mispelled mean?

Kind of irrellevant considering how much you outlift me by though ;-)

dsl · 04-21-2006, 01:19 AM

Quote:

Originally Posted by guyfromkop2

what?

oh, just go back to your deadlifts, you girly man...lol. I'm just kiddin' around. It's late and I don't know what's going on.

powerfiend · 04-21-2006, 01:26 AM

Quote:

Originally Posted by dsl

i wouldn't normally use a smith machine, but the university gym doesn't have a rack of any sort. Plus, I've been told on numerous occasions to not do deads since i'm not supposed to remove the bars from the benches.

Sound's like the gym here at Oregon State University... My advice is to get the hell out of the university gym and go join a gym off campus. Call all the local gyms and ask if they have platforms, hopefully one will. It's what I did and luckly I found a really great gym here.

dsl · 04-21-2006, 01:39 AM

Quote:

Originally Posted by powerfiend

Sound's like the gym here at Oregon State University... My advice is to get the hell out of the university gym and go join a gym off campus. Call all the local gyms and ask if they have platforms, hopefully one will. It's what I did and luckly I found a really great gym here.

I would but it's the typical college story--I can't afford to pay for another gym when I have a pretty decent gym here (they just don't have any racks) and I can somewhat get away with doing sl deads and deadlifts, but it is highly frownded on.

powerfiend · 04-21-2006, 01:48 AM

It does suck having to pay for a membership... especially when you have to pay for tuition and the darn textbooks. They can frown all they want on the deadlifts, but if they try to kick you out just throw the loaded barbell at them

Good luck with your training

dsl · 04-21-2006, 01:55 AM

Quote:

Originally Posted by powerfiend

if they try to kick you out just throw the loaded barbell at them

Good luck with your training

yeah, I'll laugh when the skinny pricks try to catch a couple hundred pounds and drop like a rock