Powerlifting At Planet Fitness: How To Deadlift In The Smith Machine (without hurting your back!)
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- čas přidán 21. 02. 2021
- Peace everyone, and thanks for watching! One of my subscribers (shout out to Nicholas!) asked me to cover how to do the competition lifts for powerlifting in Planet Fitness. So, this is part 3 of a series on that topic. This video deals with deadlift technique and set up in the Smith machine. If any of you would like me to share my thoughts on how to program training at PF for powerlifting, let me know in the comments or send me an email.
Here’s the link to part 2 on the bench press: • Powerlifting At Planet...
Here’s the link to part 1 on the squat: • Powerlifting At Planet...
For those who are new to my channel, I’ve been training at PF since June 2020. I competed in a USAPL meet on November 14. Here’s the story on that - “Proof That You CAN Train For Powerlifting At Planet Fitness”: • 2020 USAPL Meet Video:...
I’m registered for another meet on May 23!
Please take a second to help the channel by clicking 👍🏾, SUBSCRIBE, and 🔔. Thank you!
Thanks to my teenage daughter Aneesa for the new intro for my channel! Credit to James Howard Beats for remaking the instrumental (“Remember The Name” by Fort Minor). Check out the music on his page! / jameshoward2
Thank you so much for this tutorial. Planet fitness is the closest and most affordable gym in my area, and I've wsnted to start powerlifting. All i gotta do now is get over my nervousness and realise that I'm learning and no one really cares
You’re welcome! If you want to compete in the sport of powerlifting, you will need access to real barbells, squat racks and benches at some point. How much access? That depends on how experienced you are lifting altogether. But I have been making the best out of PF for the same reasons you are, and I’m convinced that it can be done. Feel free to email me with any questions at fortyfiedfitness@gmail.com
And you’re right. Nobody in there is paying attention to you. Get that work in!
Yesss 🙌🏽 get it man!
Remember that everyone started off experimenting. And even advanced lifters continue to experiment with new stuff.
If theyre committed anyways.
So honestly we all mess up some times
you might think they’re judging you but they aren’t. the only time you’ll get “judged” and looked at is when you start pushing power lifter numbers
they don’t mind at all at my gym except no power lifters really come to be fair
Thanks so much for taking the time to do this for us!!! We certainly appreciate it!!!
You’re welcome! I’m glad that you and others are still getting value from these videos.
Thank you for sharing this! I just joined planet fitness after leaving my other gym I was at for a year and a half, too expensive to continue. I was trained in deadlifting without Smith machines so when I learned planet fitness doesn't have unassisted powerlifting bars, I was bummed! I'm definitely going to use the plates, great tip.🙌💪😎
This is a life saver! Just starting out and my next work out day includes dead lifts so I was super confused about how I was gonna go about doing these on the smith machine at my PF gym. Tysm!
You’re welcome! I hope it helped.
Thank you for this , former power lifter and planet fitness member . This is a tremendous help
You’re welcome! Glad to be able to help.
Thanks for this video. I joined planet fitness last week after working out at home for a while and noticed there weren’t any free standing Olympic bars, just the smith machines. This helped a lot.
You’re welcome! I’m glad it helped.
Still getting use out of this video two years later! Thank you for helping us out
That’s awesome! Glad I could help!
Great video and solid advice! Thanks for the info!
You’re welcome, and thanks for watching!
The 25 plates was a great tip, tried it yesterday and it felt great. Appreciate you bro.
Glad it helped you! 💪🏾
I use the 45s. Much more stable for me and more surface area to push off of. I usually go late at night or early morning though. Not that many people in need of 45s at that time.
Awesome, thank you for sharing this. Never thought about this modification, will give this a try
You’re welcome! I hope it works for you.
Excellent video. Thank you for this!
Thank you so so much for this! Just started a weightlifting journey and the gym I go to is PF. I appreciate the different camera angles as well!!!
You’re welcome! I hope it helps you in your journey.
Watched your video right before the gym and it was a great improvement! Thank you
You’re welcome! I’m glad it helped.
Thanks so much for this. My back will be forever grateful to you.
You’re welcome! Glad to help. 🙂
This is great! I would’ve never thought of this! Definitely a new subscriber!
Thank you! Glad to have you on board. I hope that I will get better at this.
Thank you for this bro. Been so afraid to try deadlifts on a Smith machine at pf. Just tried them according to your video and the pump is amazing
You’re welcome! I’m glad it helped.
Extremely helpful. I haven’t been doing my normal routine because I just joined planet fitness and wasn’t sure how to modify on the smith machine. Thanks for this! Kudos!!
You’re welcome! I hope it helps.
Great video, love the explanations on why you do certain techniques and set types. Thanks!
You’re welcome!
Thanks very much for taking the time. Very good instruction!
Glad it was helpful!
This was so helpful, trying to get back to powerlifting and this is the only gym available for me right now
Great tutorial for those of us forced to acquaint ourselves with DL on a smith machine. Very appreciative.
You’re welcome! I’m glad it’s helpful to you.
This was SOOOOO helpful! Thank you for this video
You’re welcome! I’m glad you found it useful.
Thanks man! Great video, extremely helpful!
You’re welcome! I’m glad it’s helping.
Great video!
I’m a new lifter educating myself on how to lift properly, this is super helpful. Thank you.
You're so welcome! I’m glad it helped. There are other videos in this playlist that you may find useful as well.
Thank you for the advice, I was not sure how to manage my form on smith machine but this definitely helps
You’re welcome! Glad it helps.
Hey man, this video is amazing! Keep up with good work!
Thank you!
Very helpful today at PF! Thanks
Happy to help!
Great video, bro. Thanks for the tips. Really helpful.
Thank you! Glad you find it useful.
solid video man
Thank you!
Thank you for the great tips! This really helps.
You’re welcome! Glad it’s useful to you.
These videos are amazing, keep up the great work
Thank you!
@@MailmanMuscle no problem
awesome video just answered all my questions!
Thank you! Glad it helped.
A new subscriber and a powerlifter here thanks bro! Will definitely be watching more of your videos 🏋️♀️
Thank you! Glad to have you here. 💪🏾
I did my deadlifts in the opposite direction and my back is definitely feeling it today. The particular location I visited, the squat rack seemed at more of an angle than any other planet fitness I’ve visited and I couldn’t figure out why I couldn’t get the right angle and why my lift felt so off. Now I know for my next leg day. Thank you for this very detailed video!!!
I’ve seen two different types of Smith machines at different PF’s. The 2nd type (not in this video) does seems to have a “less vertical” angle than this one. That other Smith machine also feels like it has a hollow bar, but some kind of hydraulic or spring action along the track. The bar even sounds different as it moves up and down the track.
I’m glad you’re okay, and I’m glad you enjoyed the video and got something out of it!
The middle of your back/spin should never be sore after deadlifts. Only lower and upper
Very informational! I used to compete in powerlifting and have packed on a lot of weight unfortunately these past two years. I’m still young and getting back into lifting again and started at planet fitness. I was unsure how it would be deadlifting on a smith machine until I stumbled across your video! Thank you!
You’re welcome! Glad it’s useful to you.
This demo served me as a very good advisory. Particularly helpful was the set up with you raising up using two plates to accomodate the bar being elevated due to the safety mechanisms below the bar. As well in my mirroring your form and body positioning at the bottom of the lift, the middle, and the end at standing position, it made my deadlifts easy to effectively and safely do! I'm in good shape, but at 68 I just started out using only 45 lb plates on each side and will build it up over time. Lastly, not only does doing deadlifts correctly prevent back injury, but any prior lower back twinges of the past that I had are now gone! Of course, the quads and the hamstrings are the beneficiaries as well.
Glad it helped!
This is a great tutorial! Thank you so much.
You’re welcome! Glad it was helpful!
Like, loved, subscribed, you are exactly 💯 what I've been looking for. Needed to see this. Been doing this at my PF for about 3months now trial and error.. hurt myself pretty good for about a month. Solid 3 days a week in rehab bc of it. Corrected that...still a newby, repping 4 biscuits each side.. still learning. Great vid!
Thank you so much! Glad I can help. If there are other topics/exercises you’d like to see me cover, please let me know!
Repping 4 per side? 💪🏾💪🏾 That’s fantastic!
Awesome content 👌 very helpful!
Thank you! 🙏🏾
Nice, detailed video!
Thank you!
Very very informative brother being a pro lifter I always shy away from the Smith machine for Deads but I will try it out now that I am retired and I will try it with my clients as well. Thank you so so much!
Glad to help
your voice is a very instructive professional voice
Thank you SO MUCH! This series is great. Its my first week at PF in California , first time in a real gym EVER actually. Ive been used to training with barbells..so the smith machine feels a lot different. With the "set track" and whatnot. Also, the CZcams videos for ANY smith machine at PF are, like, not worth watching other that your page haha. Im going to try the trick with the 2x25 plates to get the actual depth for the deadlift that I need. Thanks for reading this long ass comment lol.
Thanks for leaving it! 😁 I hope the vids help.
Curious: since you’re used to barbells but this is your first time in a gym, have you been training at home prior to this? If so, why are you training at PF now?
Thank you for this video! I will try your tips for deadlift at pf.
You’re welcome!
Def an informative video 👊🏾
Thank you!
Just want to say thanks for the tips im use to free weight but the 2 plates get me in the right place .my weight weight up mmediately much love man
You’re welcome! Glad it helped you. 💪🏾
This tutorial is priceless. I pay for two gym memberships just so I have access to a barbell for deadlifting. Planet Fitness is more than adequate for all other weight work and cardio, but until now I haven't been brave enough to deadlift on the smith machine.
I’m glad it’s helpful to you! I still have a membership to Gold’s, just so I can get some touches on a real bar to be ready for powerlifting competitions. But I’m still surprised at how much I’ve been able to get done at PF.
Just starting my fitness journey, after years of inconsistency. Realizing that Planet fitness isn't all that great, but the gains wait for no one. So I might as well make the best of what. I'm paying for, good to know gentleman like yourself also frequent.
Consistency in a lesser gym beats inconsistency in an ideal gym. By no means is PF ideal, but you can make it work. Good luck to you! Feel free to email me with questions if you think I can help. fortyfiedfitness@gmail.com
Thank you this. I've never pulled a deadlift on a Smith and I'm showing my BF how to lift at a PF. Not ideal but I appreciate this information!!
Glad it was helpful! You’re right, it’s not ideal. But it’s the best way I’ve found to make it work.
Outstanding tutorial!👍🏾👍🏾
Thank you!
thank you! Great Tips!
You’re welcome! Thanks for watching, and I’m glad it’s helpful.
This is very helpful. Thanks!
You’re welcome! 🙂
Thanks for the video
I do deadlifts at PF myself and have not had any problems so far with staff
Me neither. I believe the horror stories, but fortunately, I haven’t run into any of that at several locations. 🤞🏾
This was really helpful thank you.
You’re welcome! I’m glad it helped.
Thank you for the tutorial, I've been lifting and power lifting with free weight for many years. I wanted to save some money, so I joined Planet Fitness to try out and save gym costs. I understand there are limited free weights (mostly dumb bells), but your video gives me hope. Thanks!
You’re welcome! It hope they have been helping.
Thankyou, very informative
Glad it was helpful!
This was extremely helpful!!!
Thank you! I’m glad you find it useful.
Goddamn your fire 🔥
Thank you for this video! I used to enjoy deadlifting at a gym I previously went to, but but this is the first time I've been to a gym in 3 years and I decided to go to Planet Fitness. Was a little disappointed they didn't have a traditional set up to deadlift, but they said I could use a Smith Machine to do them. Attempted to try it for the first time today and I could TELL I wasn't doing it right (I was doing it the OTHER way that you said in the video NOT to be looking haha). After watching this, I'm convinced I can properly do deadlifts there now 👍
You’re welcome! I hope it has been going well for you in there. 💪🏾
Thanks great video
You’re welcome! Hope it helps.
Thanks great advice
You’re welcome!
Thank you brother
You’re welcome! I hope it helps.
Thank you very informative 👍
You’re welcome!
Thanks for the video.
I will use the weights on the floor to raise myself up.
I moved in 2020 and Planet Fitness is the only commerical gym near me.
I really didn't want to join because of their policies (which seem to be inconsistently applied base on "who ya know" at my location) for heavier and compound lifts.
I love to deadlift and really felt like I was only getting in a below the knee rack pull standing in the floor.
I was also hesitant to bring in my cobra straps but seeing this opens up that avenue for me as well.
I'll never be a power lifter but I still enjoy having above average strength. It really does apply to every day life.
You’re welcome, and I hope it’s helpful to you. I think you’re right about how policies are enforced at some locations. But at most of the ones I go to, the staff generally doesn’t care. 🙂 The only rule I’ve ever seen enforced is the “No bags on the floor” rule, and that’s not even all the time.
IMO the deadlift is the most useful strength exercise in terms of real life carryover. You don’t have to compete to get those benefits. 💪🏾
Thanks for posting this. Needed a way to practice DL at Planet Fitness
You’re welcome! I’m glad it was helpful.
Great instructions! I got some things to think about. I really need to be careful with lowering the weight. No one's called me out, but every now and then, I catch myself kinda dropping the weight rather than setting it down. It just happens when I'm pushing myself.
It seems like the enforcement of rules is not the same at every PF. At the one I go to the most, they have the same signs about “No personal training of any kind”. I’ve seen plenty of people who are obviously in there training clients one on one, and I’ve also seen coaches training small groups (3-4 people) at a time. I’m as quiet as a church mouse in there compared to some others. I’ve heard people making more noise on the Smith than me, but I’ve never seen anyone approached by staff for it. And as I mentioned, I’ve never heard that lunk alarm unless they’re about to close.
At the same time, I’ve heard all of the PF horror stories like everyone else. So I’m not trying to draw attention to myself, because I know it could happen. It would be my luck that the day I just go for broke would be the day that a new person is working there and takes me to task for it. 😀 If you’ve had some drops and gotten away with it, then hopefully you’re also in a place with a staff that understands lifting hard isn’t always quiet.
damn i should've seen this sooner. thanks man! great job.
You’re welcome! And better late than never. Hope it can help you going forward.
Thanks for this - joined PF and began to Bench, wasn't sure how to deadlift with this machine
You’re welcome! I hope it helps.
You are right about the chalk. I use to see it stated. I've not noticed it lately but I've not read that board recently.
I’ve never seen that older board with the “no deadlifting” and other rules - at least not in person. That was probably before they got rid of the free barbells, and went exclusively with Smith machines.
Been doing deadlifts at PF for a few months and your tips really helped. I will say though deadlifting on a smith machine is really bad compared to a barbell from my experience. No matter how I set up I always feel much more tight and weak than a barbell deadlift. Gotta work with what’s available though. Great tips helped me out a lot.
Glad the video helped! Barbells over Smith machines any day. You nailed the idea though: this is just advice on how to make the best of the tools you have.
Thank you! 🏋🏿♀️💪🏿
You’re welcome! ✊🏾
Thanks for this video🦾
thank you!
You’re welcome!
Thanks a lot for this. Deadlifts were a part of my routine today but when I got to Planet Fitness I realized that they don’t have any barbells! Guess barbells are too lunk-y!
Also, you might consider putting all the smith machine videos in a playlist so we can easily find them all.
Thank you! That playlist suggestion is a good idea.
I only go to planet fitness since it’s the only gym in my area that’s 24/7. I appreciate this tutorial king 👑
You’re welcome! That’s the main reason I’m at PF. My old 24/7 gym never reopened after the Covid shutdowns.
I've just gotten back into working out about two months ago. Previously I use to be able to do deadlifts with proper form. I've haven't been able to get my form back and every time I do them I feel it in my back. Some people say to not bend your knees and other people say to bend them. In your video I can see you are bending your knees. I'm going to try them today. Thank you
@@jenniferhealey1015 You’re welcome. Also, the traditional/conventional deadlift is performed by bending at the knees and at the hips. There is a variation called the stiff-legged deadlift, which as the name implies, is performed by hinging only at the hips and keeping the knees as straight as possible. That version does tax the lower back a lot, on purpose, along with hamstrings and glutes.
There’s another variation very similar to the stiff-legged version called the Romanian deadlift, which has a very slight bend in the knee. Some people use the “stiff-legged” and “Romanian” terminology interchangeably, which is fine. Those two variations aren’t all that different from each other, but they are both noticeably different from the conventional deadlift I’m doing in the video. They all serve their own purpose.
Never liked doing deadlifts at planetfitness due to the smith machines but I'm gonna try this tomorrow. Thanks for this video. Really helpful
You’re welcome! How did it go?
I do the same man, I put weights on the bottom of feet, it just feels more natural, keep at it good tips!
Gotta keep that range of motion. Thank you!
Thank you sir
You’re welcome!
I love this
Thank you! Glad you do. 👍🏾
Thanks!!!
You’re welcome!
Haha I needed this video. I want to get into powerlifting but there’s only a planet fitness near me house and I didn’t really know how to use the smith machines.
I hope it helps! FYI - if you intend to compete, then eventually you will need some practice on real barbells. Feel free to email any questions fortyfiedfitness@gmail.com
I just joined and I'm used to free weights and I wanna try this tomorrow
I hope it’s helpful to you. I’ve been lifting with free weights for about 15 years before PF, so I’m learning to adapt until I can get back to a more familiar environment (or make one at home).
Thank you... Did these deadlifts backwards at PF this morning and my back is screaming. I wish I watched this earlier.
Hope it has helped since then.
I tried doing rdls today facing the other way and my back is screaming right now. i’m glad I watched this because I didn’t know which way was better.
Glad it helped!
I know exactly what he's talking about
I tried this without the plates to stand on and my form i guess was off.
I felt a crazy pull in my lower back and thought i had really done some damage
Luckily it ended up ok but i never attempted it again
Im still not sure i will but this is a good tutorial.
PF should really take an active role in protecting their members. Dont ban it obviously but at least put up some signs or something.
I wonder how many people messed up their backs attempting this exercise on this equipment...
Great tips. Absolutely hate trying deadlifts at PF. It’s mainly the repping part with it turning some toward the safety catches. Very irritating, haha. Mine is 24/7 and at night, they don’t care if you make some noise. They do care if you bend their bars though...
I’m convinced that the enforcement of the noise issue varies quite a bit from one location to the next, based on staffing. The staff at the one I go to barely enforce anything. You have to do something egregiously obnoxious for them to say something. And they only use the lunk alarm to let you know it’s closing time on weekends. 😄
thanks! great video and not the overhyped stuff you so often see...the Smith machine can be very useful when used properly and for deadlifts, can allow you to keep deadlifting if you are having some minor back soreness....however, I wouldn't waste 2 cents working out at Planet Fitness having staff control freaks telling me I'm too loud...if you follow proper gym etiquette, which I have for almost 40 years now, I've never once been told I make too much noise...hilariously, years ago I once was told I was lifting too much without a spotter and was being dangerous when I was visiting a small fitness center in Hamilton, ONT (bench pressing 385 and 315 for sets of 7-8 reps), but nothing else after probably 30 different gyms in two countries over 38 years of lifting.
Thanks for the compliment! As I have visited more PF’s, I’m starting to think that their staff is a lot more reasonable than they may have been previously. I’ve been going there for over a year now, and have only witnessed the lunk alarm 🚨 used once (other than a signal that they were about to close). That one time was when a guy was moving a bench around in and out of the Smith machine, and kept dropping the end of the bench from waist height every time he moved it.
They told you that you were being dangerous because you were strong? 😄 That’s funny indeed.
@@MailmanMuscle I really enjoy your low key approach to the videos...great for beginners and those of us still plugging away at age 57...if I get a chance to train at a PF as a guest in the Twin Cities, I'll try it. My two experiences a few years back were so distracting it ruined my workouts. I used to lift decent weight in my 30's, but nothing that should have caused the manager to come over and speak to me LOL...now I'm trying to get back into trying powerlifting in the M2 -105 class...so any tips on how us older lifters can progress without burning out would be helpful. Keep up the great videos!
Mark
Thank u for the information this has really helped me out I'm not looking to be a power lifter but i do want to lift correctly as I to go to planet fitness thank you
You’re welcome, and glad it helps! Safety and good technique are key for all of us, regardless of our gym goals.
Thank you
You’re welcome! I hope it can help you in your training.
I've been dreading switching to planet fitness but it's the closest gym. Im just tired of fighting traffic after working 10hr days to get to gym, takes up whole evening. Never tried deadlift on Smith, looks good "doable" thanks bro
I trained for 11-12 years at the YMCA. The closest location became to difficult to get to as our children got older and had more extracurricular activities to get to, plus I was still working 10+ hours most days as a mailman. I had hit the jackpot when I found a small, community gym that was 6 minutes from home, open 24/7 and had barbells, a squat rack, a bench and allowed deadlifts. Covid came, and the community gym went, never to return. 😕
PF was my next best option. It’s far from ideal, but I have found it to be doable. Glad to help. Good luck!
Planet Fitness opens 24/7 in my area
It seems to be in most places, other than the city I live in. On weekends, if I need to be there after 7pm, then I just drive 15 minutes past the one I normally go to - on the same road, no turns - and go to one across the city/county line.
Absolutely genius
Thank u man
You're welcome!
Omg thank you so much
You're welcome!
So incredibly grateful for this video! The gym I was power lifting at is no longer an option sadly, and PF is the cheapest as opposed to the YMCA. Two weeks back in my routine and I’ve sumo deadlifted on the smith and yesterdays workout felt great. I’m a lot more confident in using the machine after your in depth tutorial. Do you have a sumo dl video on the smith? Curious to know if I should be using plates to stand on for those?
For my height and body type sumos are the preferred choice for me
I’m glad this video was helpful to you! I feel your pain - I trained at the Y for 10-11 years (still miss is), then went to another gym that was closer to home, cheaper and open 24/7. They never reopened after the lockdowns. 😕 PF was my best option, and I’ve been figuring out how to make it work.
I have not done sumo on the Smith machine, but I use to train it and have even used it in competition. I would not recommend standing on plates for them. I did that with a real barbell in an effort to do deficit sumos, and I learned that the plates can slide in that stance since you’re pushing out as well as down. I don’t think it’s safe. That has never happened to me using plates in a conventional stance (barbell or Smith machine).
This shows you can progress by just using smith machine. Just don’t count the weight on the BAR! And your good .
The Smith makes for slower progress and transition from smith to bar will be more difficult. However many people try to lie and disagree with you. The smith is still helpful to weight building with slightly altered form
@@3headedsnake388 i dunno bud, i think id trust the powerlifter
@@3headedsnake388 I guess for an inexperienced lifter it would be. For me I just did stability work and I was straight.
That specific one has a resistance of 20lbs I believe. So 25lbs lighter than a regular barbell.
Very nice
Thank you! I hope these videos are helpful.
On the bright side, you are getting the benefits of the negatives that almost no one else does, because everyone drops their deads. I do feel that standing on plates is a disadvantage. The plates are not flat. You loose some contact. Sometimes they let me use a 6" purple metal step from the back closet, but at that point they are deficits. At some PF, no matter how slow you come down, it makes a loud bang. Depends on the machine. That smoots bar definitely has a tendency to slip. I do have 1 older / poorer PF near me with older smith machines that are vertical. But they have a skinnier 15 lb bar and not very many plates.
Standing on those plates is definitely not the same as standing on the floor, or on a step. As the weight gets heavier, I can feel the holes in the plates. I’m making a trade between the starting position of the deadlift and the surface I’m standing on to pull from.
I’ve never seen a step at the PF’s that I’ve been to. That would be preferable to the plates.
your voice is an instructional professional voice
Wow, thank you!