I think that a firm grip is important if you want to be strong rather than just look strong. Copy and paste the exercise you are searching for below in our search field, then select the title to access, then hit play! Although it is mainly used for strengthening the hamstrings, the deadlifts are extremely beneficial to the glutes and lower back as well. 1. Here, we’ll explain how to perform each type of deadlift and then discuss the differences between them. For RDLs, the Smith machine is actually superior to the barbell because you can sit back further since the machine holds you in place.