Smith Sumo Deadlift
The Smith sumo deadlift targets the lower body, focusing on the glutes, hamstrings, and quadriceps. This exercise is performed using a Smith machine for added stability.
- Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.
- Position the barbell over your midfoot and grip the bar with both hands, keeping your arms inside your knees.
- Engage your core and push through your heels to lift the barbell, extending your hips and knees simultaneously.
- Lower the barbell back to the starting position with control.
How to perform the Smith Sumo Deadlift
- Set up. Set up in a stable, balanced starting position appropriate for the Smith Sumo Deadlift using your smith machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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