Deadlifts - Smith machine or dumbbells? (no barbell)

alpine1994

Hey guys,

I tried searching the forums but couldn't come up with anything. I just started NROL4W on Monday, and I also joined a Planet Fitness that same day. Before you say OMG WHY DID YOU DO THAT, I'll tell you that I really wanted to get started with lifting and I am moving in a few months (I don't know to where yet) so I needed a no-contract gym. PF does not have barbells.

I did fine on Monday using the Smith machine for squats, but tonight I have to do deadlifts and I'm not sure if those can even be done on a Smith and if dumbbells would be the better of the two. Any insight would be helpful!

farsteve

A smith machine does not allow your body to move in natural planes. You are forced to go along with the motion the machine provides you.

Squats and deadlifts can be performed with dumbbells and in my opinion (FWIW), dumbbells are a Much better alternative to the smith machine.

rileysowner

A smith machine does not allow your body to move in natural planes. You are forced to go along with the motion the machine provides you.

Squats and deadlifts can be performed with dumbbells and in my opinion (FWIW), dumbbells are a Much better alternative to the smith machine.

I agree. Use dumbells and avoid the smith machine.

danimalkeys

A smith machine does not allow your body to move in natural planes. You are forced to go along with the motion the machine provides you.

Squats and deadlifts can be performed with dumbbells and in my opinion (FWIW), dumbbells are a Much better alternative to the smith machine.

I agree. Use dumbells and avoid the smith machine.

For both lifts!

jonnythan

Dumbbells are tough for deadlifts, because getting a dumbbell heavy enough to tax you in the deadlift is going to be very hard to do. Do them if you can, I guess, but I would look into other exercises that work the same muscle groups. Leg curls, glute-ham raises, etc.

danimalkeys

Dumbbells are tough for deadlifts, because getting a dumbbell heavy enough to tax you in the deadlift is going to be very hard to do. Do them if you can, I guess, but I would look into other exercises that work the same muscle groups. Leg curls, glute-ham raises, etc.

There is no substitute for deadlifts (except maybe squats). GHR, leg curls- don't even come close.

For a beginner, DB deads will work fine. It'll take a while before you exhaust the DB rack's limits. Grip would be more of an issue, but there are wrist straps that can help with that, but as you progress in weight, your grip will improve too.

da_bears10089

steer clear of the smith machine for all workouts.

jonnythan

Dumbbells are tough for deadlifts, because getting a dumbbell heavy enough to tax you in the deadlift is going to be very hard to do. Do them if you can, I guess, but I would look into other exercises that work the same muscle groups. Leg curls, glute-ham raises, etc.

There is no substitute for deadlifts (except maybe squats). GHR, leg curls- don't even come close.

For a beginner, DB deads will work fine. It'll take a while before you exhaust the DB rack's limits. Grip would be more of an issue, but there are wrist straps that can help with that, but as you progress in weight, your grip will improve too.

Squats as a substitute for deadlifts..?

RunDoozer

Dumbells are better

kdiamond

I like dumbbell deads and I substitute them in sometimes for an additional workout. The reason I like them is because they make you have to control your balance a lot more and use your core too. Another thought is you can try one legged deadlifts with dumbbells. You can use less weight and they are hard!

Sidenote: I am truly shocked a huge franchise like Planet Fitness wouldn't have barbells...are you sure about that? That is so lame if that's the case!

danimalkeys

Dumbbells are tough for deadlifts, because getting a dumbbell heavy enough to tax you in the deadlift is going to be very hard to do. Do them if you can, I guess, but I would look into other exercises that work the same muscle groups. Leg curls, glute-ham raises, etc.

There is no substitute for deadlifts (except maybe squats). GHR, leg curls- don't even come close.

For a beginner, DB deads will work fine. It'll take a while before you exhaust the DB rack's limits. Grip would be more of an issue, but there are wrist straps that can help with that, but as you progress in weight, your grip will improve too.

Squats as a substitute for deadlifts..?

In as much as it is a full body compound lift, yes. Much better than any machine lift.

Gallowmere1984

Use the dumbbells...however, don't be shocked when you completely outrun them. The average dumbbells I see kicking around max out around 150 or so. 300 lbs. isn't exactly heavy for anyone who's even remotely serious about deadlifting.

danimalkeys

Use the dumbbells...however, don't be shocked when you completely outrun them. The average dumbbells I see kicking around max out around 150 or so. 300 lbs. isn't exactly heavy for anyone who's even remotely serious about deadlifting.

True it's not heavy but I'd think a 150lb per hand deadlift would equate to a pretty good barbell lift, just on the grip strength requirement alone.

__RANDY__

steer clear of the smith machine for all workouts.

Gallowmere1984

Use the dumbbells...however, don't be shocked when you completely outrun them. The average dumbbells I see kicking around max out around 150 or so. 300 lbs. isn't exactly heavy for anyone who's even remotely serious about deadlifting.

True it's not heavy but I'd think a 150lb per hand deadlift would equate to a pretty good barbell lift, just on the grip strength requirement alone.

No doubt about that. It will be very good for getting a base established for when one can move on to a barbell. That being said, don't expect Identical carryover from DBs to a bar. Trap bars are similar. It's just completely different no matter what you do. For example, I can pull over 500 with a trap bar, with no straps easily. However, put 455 on a barbell, and it's slipping right out of my hands for some damned reason, even with a pronated grip.

danimalkeys

Use the dumbbells...however, don't be shocked when you completely outrun them. The average dumbbells I see kicking around max out around 150 or so. 300 lbs. isn't exactly heavy for anyone who's even remotely serious about deadlifting.

True it's not heavy but I'd think a 150lb per hand deadlift would equate to a pretty good barbell lift, just on the grip strength requirement alone.

No doubt about that. It will be very good for getting a base established for when one can move on to a barbell. That being said, don't expect Identical carryover from DBs to a bar. Trap bars are similar. It's just completely different no matter what you do. For example, I can pull over 500 with a trap bar, with no straps easily. However, put 455 on a barbell, and it's slipping right out of my hands for some damned reason, even with a pronated grip.

Try some static holds in the rack. Set the bar so you don't have to pick it up real far, just a couple inches so the bar clears the rails, and hold it as long as you can. Increase the weight since you'll be able to pick up a lot more from that height. Do you use chalk? That helps a lot too. The only thing I ever used straps for was shrugs, because I wanted a double overhand grip on those. Any deadlifts, including rack lockouts where I was using alot more weight than I could pick up from the ground, I always used a pronated grip and chalk.

Gallowmere1984

Try some static holds in the rack. Set the bar so you don't have to pick it up real far, just a couple inches so the bar clears the rails, and hold it as long as you can. Increase the weight since you'll be able to pick up a lot more from that height. Do you use chalk? That helps a lot too. The only thing I ever used straps for was shrugs, because I wanted a double overhand grip on those. Any deadlifts, including rack lockouts where I was using alot more weight than I could pick up from the ground, I always used a pronated grip and chalk.

I haven't used chalk thus far, as the Gold's I am a member at are seething vaginas when it comes to chalk use. I've heard that I could probably get away with using liquid chalk though, so I'll be trying that out in the near future. Sweaty hands and an oily barbell aren't exactly conducive to a good grip, or even a halfassed hook grip. ^_^

DostThouEven

A smith machine does not allow your body to move in natural planes. You are forced to go along with the motion the machine provides you.

Squats and deadlifts can be performed with dumbbells and in my opinion (FWIW), dumbbells are a Much better alternative to the smith machine.

I agree. Use dumbells and avoid the smith machine.

For both lifts!

Yes

Capt_Apollo

steer clear of the smith machine for all workouts.

except inverted rows.

_the_feniks_

Use the Smith machine if you don't have a spotter. If the paramedics get in the way of my workout, I'm going to be pissed.

Gallowmere1984

Use the Smith machine if you don't have a spotter. If the paramedics get in the way of my workout, I'm going to be pissed.

You need a spotter for deadlift?

_the_feniks_

Use the Smith machine if you don't have a spotter. If the paramedics get in the way of my workout, I'm going to be pissed.

You need a spotter for deadlift?

I was referring to the machine in general, not the exercise. People doing squats, bench press, reverse-grip bench press, etc.

Leadfoot_Lewis

If the choice is between free weights vs machines, you ALWAYS want to use freeweights. The Smith Machine is good for very little, if anything.

erinsueburns

I started with dumbell dead lifts. I don't know how far it will take you, but it is certainly a better option than trying the smith machine.

As for alternatives to deadlift, my "alternative" is usually glute ham raises, which work similar muscles and still requires significant amounts of core stability as opposed to leg curls. And if your gym doesn't have a glute ham bench, they can be done on an ab bench which I think even planet fitnesses have. And they can be done with body weight only and with dumbells or kettlebells or medicine balls or even just plates. So they are pretty versatile.

Midnight_Sunshine

I vote dumbells.

But good lord...they don't have barbells??? Are they even a gym then?? :indifferent:

Danny_Boy13

Dumbbells... Smith Machine does have its usages but not for DL's.

kingkoopaluv

dont use the smith machine the author is anti smith machine. I'm starting stage 1 workout b dead lifts today too, im going to use a barbell without weight for the first day and move up ( i lift already so i think im capable of the bar alone).

cwolfman13

Sidenote: I am truly shocked a huge franchise like Planet Fitness wouldn't have barbells...are you sure about that? That is so lame if that's the case!

When I was gym hunting, I checked out PF...prices are obviously awesome...same deal, no barbells. Actually the one I looked at by my house didn't have free weights of any kind.

mbreed75

Dumbells plus a step in front of you to set the weights down at a correct height.

jayche

steer clear of the smith machine for all workouts.

except inverted rows.

And rack chins, rack chins are badass.

To answer OP's question, DB would probably be the way to go. I would make a few slight modifications though...
If you do it with a neutral hand grip position and have the dumbbells a little more to your sides, you would put a lot of stress off of your lower back and you use a lot more legs (kind of like a hex-bar deadlift).
I also prefer Stiff Legged Deads with dumbbells rather than a barbell.

You'll also likely be using dumbbells that have handles lower to the ground than a barbell loaded with 45s would, if you want to keep the lift as similar as possible to the BB variant, you should consider putting the dumbbells on an elevated surface (maybe one of those step up things if your gym has those). That said I recommend you don't and just go with one of the first two suggestions I made.

frood

I'm kind of doubting they have them with the lack of barbells, but a heavy kettlebell is another option.