Can You Deadlift At Planet Fitness? How To Guide

When you’re looking for a gym to start a fitness routine, Planet Fitness can be an attractive option.

It’s affordable, it offers plenty of equipment and classes, and most locations don’t have the pressure of judgmental bodybuilders.

That can make it easier to get started in your health journey.

But if you want to work on strength training, can you deadlift at Planet Fitness?

The answer is yes – but there are some caveats.

What Can You Expect From Planet Fitness?

User reviews indicate that the gym franchise has a weight limit on its dumbbells, leaving heavier users without access to adequate equipment.

Some have noticed that the dumbbells in their local Planet Fitness clubs top out at 50 lbs, while others have highlighted that theirs can reach 75 lbs.

Furthermore, numerous patrons of Planet Fitness have reported a lack of bench press sets. Instead, the staff encourages users to use smith machines for their chest routines.

Likewise, you may not be able to find adjustable barbells since gyms usually keep their barbells pre-loaded with weights – similar to dumbbells.

Consequently, you should only perform your bench presses using the smith machine and barbells.

Did Planet Fitness Ban Deadlifts?

Although Planet Fitness never explicitly “prohibited” deadlifts, their Twitter handle reportedly responded to a shade-casting tweeter with this:

Hi Jonathan. We do allow deadlifts and overhead presses on our smith machines and free barbells. There aren't any exercises that "are not allowed" at Planet Fitness. We just don't allow grunting and dropping weights. – Jon

— Planet Fitness (@PlanetFitness) January 25, 2019

The internet was divided on whether this response amounted to a veiled ban on deadlifts. However, it did highlight that the gym chain’s policy can vary depending on the location or Franchisee.

Overall, your experience of deadlifting at Planet Fitness can depend on the individual gym.

Can You Deadlift At Planet Fitness?

The smith machine will be your best friend at Planet Fitness.

Most locations come with a smith machine, and the staff can help you set it up with weights as per your requirements. You can use it to do your deadlifts and many other exercises.

Here’s a step-by-step guide on how to properly perform smith machine deadlifts:

Step 1: Set up the Smith machine

• Locate a Smith machine in your gym.
• Adjust the safety bars to the lowest setting.
• Set the barbell in the machine to a height just below your knees; this is the starting position for a deadlift.

Step 2: Prepare your body

• Wear appropriate workout shoes with flat soles, such as weightlifting or squat shoes. These provide a more stable base and better contact with the ground.
• Apply chalk or grip-enhancing spray to your hands to improve your grip on the bar.

Step 3: Establish your stance

• Stand with your feet hip-width apart, facing the bar.
• Position the bar over the midline of your feet.
• Keep your chest up, shoulders back, and spine in a neutral position.

Step 4: Grip the barbell

• Bend your knees slightly, push your hips back and hinge at your waist while maintaining your spine’s alignment.
• Grip the barbell just outside your knees with either a double overhand or mixed grip (one hand over, one hand under until you can perform a double overhand).
• Make sure your arms are straight and perpendicular to the ground.
• Engage your lat muscles, creating tension in your upper back.

Step 5: Initiate the lift

• Take a deep breath and brace your core muscles.
• Begin the lift by pushing through your heels, extending your hips and knees simultaneously.
• Keep the barbell close to your body as you ascend, engaging your glutes and hamstrings, as well as your lower back muscles to transfer the load.
• Stand up fully, extending your hips and knees, making sure not to hyperextend your lower back.

Step 6: Lowering the barbell

• Reverse the movement by breaking at the hips first, pushing them back while maintaining a neutral spine.
• Slightly bend your knees to allow the bar to pass over them.
• Lower the barbell in a controlled manner until it reaches the starting position.
• Make sure to keep your lats engaged and the bar close to your body during the descent.

Step 7: Repeat the movement

• Perform your desired number of repetitions while maintaining the proper form and mechanics for each lift.

Step 8: Gradually increase weight

• As you become more proficient at the Smith machine deadlift, gradually increase the weight to continue challenging your muscles and to realize strength gains.

Step 9: Cool down

• After completing your exercise routine, stretch your lower back, glutes, and hamstrings to help reduce muscle soreness and foster recovery.

Tips For Deadlifting At Planet Fitness

No matter which club you choose, here are some tips to make your deadlift session safe and fun:

– Respect other members. Make sure that you don’t take up too much space or use loud weights if others are around.

– Ask a personal trainer or staff member for guidance. Planet Fitness can’t provide one-on-one coaching, but they can answer any questions you have on how to use their equipment safely and effectively.

– Use the smith machine instead of free weights if you can’t access heavier ones. This will allow you to focus more on technique rather than the amount of weight.

– Invest in an adjustable barbell set for home use so that you can still deadlift when you can’t get to a Planet Fitness.

What Muscles Are Worked With Smith Machine Deadlifts?

Smith Machine Deadlifts are a great way to target the muscles of the posterior chain without needing a spotter.

This exercise is an effective way to build power while also toning your back and improving posture.

Major muscles used are the glutes, quads, hamstrings and erector spinae – working in tandem to perform the motion of lifting a loaded barbell from the ground up.

The hip flexors also come into play for this particular deadlift since you’re initiating movement from a still position.

Doing Smith Machine Deadlifts regularly will combine both strength training and stability with balance into one exercise – making it a winner for many fitness fanatics!

Smith Machine Deadlift Do’s And Dont’s

Doing a Smith machine deadlift can be an awesome way to get ripped. But though seemingly simple and straightforward, there’s actually a few details you should pay attention to during this exercise.

• Do lower the bar centered on your upper legs, so that the weight can properly shift onto your hamstrings, glutes, and spinal erectors.

• Don’t use your arms while lifting; the Smith machine is meant to challenge the stability of core muscles, not arms!

• Also make sure not to jerk the bar too quickly up or down – slow and steady is key here so you don’t hurt yourself.

• Finally, do ensure that you have a spotter around for safety if you’re lifting heavy weight – don’t go at it solo with no backup.. in other words: lift smart or don’t lift at all!

Other Alternatives To Consider

Though a Smith Machine can be great for deadlifting, it’s important to keep in mind that there are other ways to perform this exercise.

Dumbbell Deadlifts

Step 1: Preparation and Setup

• Select a pair of dumbbells with an appropriate weight for your current fitness level.
• Make sure the weight is challenging but allows you to maintain proper form throughout the exercise.
• Stand with your feet hip-width apart and the dumbbells resting on the ground, positioned just outside of your feet.
• You can choose to use either a neutral grip (palms facing towards you) or a mixed grip (one palm facing towards you, the other facing away) depending on your preference and comfort.

Step 2: Engage Your Core and Hinge at the Hips

• Before initiating the movement, engage your core muscles by taking a deep breath and bracing your abs as if you were about to be punched in the stomach.
• This will help to protect your spine and create a solid foundation for the lift.
• Shift your hips backward and bend slightly at the knees while maintaining a neutral spine.
• This will create a hinge-like movement at your hips, preparing you for the deadlift movement while engaging your hamstrings and glutes.

Step 3: Grip the Dumbbells and Set Your Shoulders

• Bend down and grasp the dumbbells with your chosen grip, positioning your hands directly under your shoulders.
• Before lifting, ensure your shoulders are set by retracting your shoulder blades and keeping your chest up.
• This will help to engage your lats and upper back muscles, providing additional stability during the lift.

Step 4: Initiate the Lift

• Drive through your heels and push the ground away as you extend your hips and knees simultaneously to lift the dumbbells off the floor.
• As you lift, maintain a neutral spine and keep your chest up, avoiding any rounding of your back.
• The dumbbells should travel in a straight upward path, staying close to your body at all times.

Step 5: Reach the Top Position

• Continue to lift the dumbbells until you reach a fully standing position, with your hips and knees fully extended.
• At the top of the movement, contract your glutes and keep your core engaged to ensure proper alignment of your spine and pelvis.

Step 6: Lower the Dumbbells

• Initiate the lowering phase by shifting your hips backward and bending slightly at the knees, hinging at your hips as you did in the setup.
• Maintain control of the dumbbells as you lower them back down to the starting position, following the same straight path as during the lift.
• Be sure to maintain a neutral spine and keep your chest up throughout the movement.

Step 7: Reset and Repeat

• Once the dumbbells have returned to the starting position on the ground, reset your core engagement and shoulder position before initiating the next repetition. 
• Perform the desired number of repetitions while maintaining proper form, and gradually increase the weight of the dumbbells as you become stronger and more proficient in the movement.

Cable Pull Throughs

Step 1: Equipment Setup

• Choose a cable machine that allows for a low cable position, typically accompanied by an adjustable pulley system.
• Attach a rope handle attachment to the lower pulley.
• Adjust the weight stack on the machine to your desired resistance.

Step 2: Initial Stance and Posture

• Begin by standing a couple of feet in front of the cable machine with your back facing the machine.
• Adopt a wide stance with your feet shoulder-width apart or slightly wider, and your toes pointing slightly outward.
• Grab the rope handle with both hands through your legs, palms facing each other.
• Stand up straight, extending your hips and knees, maintaining a slight bend in your knees. This is your starting position.

Step 3: Engagement and Execution of Movement

• Gradually push your hips back while bending your knees and leaning your torso forward until it comes parallel to the ground.
• Ensure your back remains straight and shoulders retracted throughout the motion.
• During the descent, the cable should pull your arms back between your legs, following the natural movement of your hips.
• Allow the cable to stretch your hamstrings and glutes as you descend.
• As you reach the bottom of the movement, focus on engaging your glutes and hamstrings.
• Simultaneously push through your heels and extend your hips to return to the starting position. Make sure to not fully lock your knees during this extension.
• Place emphasis on squeezing your glutes at the top of the movement.

Step 4: Controlled Breathing Technique

• Inhale during the descending phase of the Cable Pull Through.
• Exhale as you extend your hips and return to the starting position.

Step 5: Safety Considerations and Modifications

• Ensure the weight chosen is manageable to avoid unnecessary strain on your lower back.
• Make sure the cable machine’s pulley is securely fastened.
• If you are new to this exercise, start with a lighter weight and progress slowly as you gain strength and control.

Resistance Band Deadlift

Step 1: Choose the Appropriate Resistance Band

• Select a resistance band to suit your fitness level and comfort. These bands come in diverse resistance levels, characterized by their color coding: yellow (lowest resistance), red, green, blue, and black (highest resistance).
• If you are a beginner, it’s advisable to start with a lighter resistance band and gradually progress to a higher level as you build strength and technique.

Step 2: Prepare Your Environment and Position the Band

• Ensure that you have sufficient space to perform the exercise, free of any hazards or obstacles.
• Place the band on the ground, with its center under your feet, which should be hip-width apart. Keep your feet parallel and flat on the floor, evenly distributing your weight.

Step 3: Establish a Strong Grip

• Hold the ends of the resistance band securely. With your palms facing your body and your grip slightly wider than shoulder-width, you should feel a comfortable tension in the band when in a standing position.
• Slowly bend your knees and hinge your hips, lowering your arms and the band toward your feet while keeping your back flat and chest lifted.

Step 4: Begin the Deadlift Motion

• Engage your core, glutes, and hamstrings to initiate the movement. As you lift the band from the ground, maintain a neutral spine and distribute the tension across your posterior chain, avoiding excessive stress on your lower back.

Step 5: Achieve Full Extension

• Extend your hips, knees, and ankles simultaneously, driving your hips forward while straightening your legs.
• Your arms should remain extended, following the motion of your body as you return to a fully upright position.
• It is crucial to maintain a braced core and flat back while focusing on activating your glutes, hamstrings, and lower back muscles.

Step 6: Lower the Band with Control

• To return the band to its starting position, reverse the movement by hinging your hips back, bending your knees slightly, and maintaining a neutral spine.
• Lower the band in a controlled manner, stopping just before it touches the ground. This ensures constant tension on the targeted muscle groups.

Step 7: Master Your Technique and Repetitions

• Repeat the exercise for the desired number of repetitions or until you experience muscle fatigue. As with any exercise, prioritizing correct form and technique is essential to prevent injury and optimize your results.
• A typical recommendation is to perform 3-4 sets of 8-12 repetitions, with sufficient rest between sets.

Kettlebell Swings

Step 1: Choose the Correct Kettlebell Weight

• Start by selecting the appropriate kettlebell weight for your fitness level. It is crucial to ensure that the kettlebell is neither too heavy nor too light to perform the exercise effectively.
• For beginners, men can start with a 16kg (35lbs) kettlebell, while women can begin with a 12kg (26lbs) kettlebell.
• Over time, as you develop strength, coordination and endurance, you can progress to heavier weights. 

Step 2: Establish Proper Stance and Grip

• Position yourself with your feet slightly wider than hip-width apart, toes slightly turned outward.
• Find a comfortable stance that allows you to maintain balance throughout the movement.
• Grasp the kettlebell with both hands using a firm, overhand grip.
• Ensure that your hands are close together but not overlapping, maintaining a secure grip on the handle.

Step 3: Set Your Body Position

• Bend at your hips and knees, pushing your hips backward to lower the kettlebell between your legs, while keeping your chest up and back straight.
• This position, known as the “hinge,” enables your body to generate power through your glutes, hamstrings, and core.
• Align your shoulders directly above the kettlebell, with your gaze focused straight ahead to maintain a neutral spine position.

Step 4: Initiate the Kettlebell Swing

• To begin the swinging movement, drive your hips forward explosively, using the force from your glutes and hamstrings to propel the kettlebell upward.
• Keep your arms straight and relaxed, allowing them to act as a pendulum, as the momentum drives the kettlebell forward and upward.
• As the kettlebell reaches its apex, it should be roughly at chest height, and your body should be in a standing plank position with extended hips and knees.

Step 5: Control the Downward Swing

• As gravity pulls the kettlebell back down, prepare to absorb the impact by flexing your hips and knees while maintaining a strong core.
• Allow the kettlebell to swing between your legs – ensuring that it does not go too far back – while keeping your chest up and shoulders engaged.
• Your body should return to the hinge position described in Step 3, with the kettlebell’s momentum serving as a setup for the next swing.

Step 6: Repeat and Maintain Consistency

• Continue performing the kettlebell swings, maintaining proper form and controlling the momentum throughout the movement.
• As you gain experience, strive for increased fluidity and efficiency with each swing. Aim for a consistent tempo and smooth transitions between the upward and downward phases of the exercise.

Step 7: Safely End the Exercise

• To safely bring the kettlebell to a stop, allow the kettlebell to descend into the hinge position one last time, absorbing the impact with your hips and knees.
• Gradually slow the swing’s momentum, gently lowering the kettlebell to the ground in a controlled manner.
• It is essential to avoid abrupt stops, as this can lead to injury or strain on your muscles and joints.

Hip Thrusts

Step 1: Prepare your equipment and area

• To perform hip thrusts, you will need a workout bench, a barbell, and an exercise mat.
• Set up your workout area by positioning the bench in a location with ample space to extend your legs and move the barbell.
• Place the exercise mat on the floor to cushion your back and shoulders while performing the hip thrusts.

Step 2: Load the barbell

• Choose an appropriate weight for your fitness level and training goals.
• Place the weight plates on each end of the barbell, ensuring they are securely fastened with collars to prevent the weights from sliding off during the exercise.

Step 3: Get into position

• Sit on the ground with your back against the workout bench, your feet planted firmly on the floor, and your knees bent at a 90-degree angle.
• Position the barbell across your pelvis, slightly below your hip bones.
• To prevent discomfort, use a barbell pad or folded towel to cushion the bar against your body.

Step 4: Proper hand placement

• Grip the barbell on both sides, approximately shoulder-width apart.
• Your hands should be resting on the barbell in a comfortable, yet stable position.
• This will aid in maintaining proper balance and form throughout the movement.

Step 5: Brace and engage

• Inhale deeply and brace your core, as if you were preparing to take a punch in the stomach.
• This engagement will provide stability and support while executing the hip thrust exercise.
• Simultaneously, engage your glutes and hamstrings, activating the posterior chain muscles that will be the driving force of the movement.

Step 6: Drive your hips upward

• Exhale as you push your heels into the ground, extending your hips and lifting the barbell upward.
• Focus on driving through the heels and using your glutes to power the movement.
• At the top of the movement, your hips should be at full extension, creating a straight line from your shoulders to your knees.

Step 7: Squeeze and hold the top position

• Once you’ve reached the top of the hip thrust, squeeze your glutes for one to two seconds to maximize muscle engagement.
• Maintain a neutral spine and avoid hyperextending your lower back, which could lead to potential injuries.

Step 8: Controlled descent

• Begin to descend by slowly lowering your hips back to the starting position.
• Maintain control of the movement by keeping your core engaged and utilizing the strength of your glutes and hamstrings.
• Once you’ve returned to the starting position, you have completed one rep.

Step 9: Repeat and progress

• Perform the desired number of repetitions and sets based on your specific training goals.
• Over time, gradually increase the weight or add resistance bands to challenge your muscles and promote strength and growth.
• As your strength improves, incorporate various hip thrust variations into your routine, such as single-leg hip thrusts, to target different muscle groups.

FAQs

Does Planet Fitness have a deadlift area?

No, Planet Fitness does not have a dedicated deadlift area. However, you can still perform deadlifts in certain areas of the gym with appropriate weight and exercise equipment.

What can I use to substitute a barbell for deadlifts?

If you do not have access to a barbell, you can use other equipment such as dumbbells, kettlebells, or resistance bands for deadlifting exercises.

Additionally, you can also perform bodyweight movements such as hip thrusts or glute bridges.

Can I deadlift at Planet Fitness?

Yes, you can deadlift at Planet Fitness. However, it is important to keep in mind that the gym does not have a dedicated area specifically for deadlifting.

Also, you must ensure that you are using appropriate weight and exercise equipment when attempting to perform any type of deadlift movement.