Smith Donkey Kick

Instructions

1
Position yourself kneeling on the ground facing away from a Smith machine or barbell rack. Place hands on a loaded barbell positioned at chest height behind your body, shoulder-width apart with palms facing backward.
2
Grip the barbell firmly with hands shoulder-width apart. Keep your body upright and core engaged. Position knees on the ground with hips extended and torso perpendicular to the floor.
3
Slowly lower your body toward the barbell by bending at the elbows, allowing them to flex and move behind your body. Maintain a controlled descent until chest nearly touches the bar or you reach a comfortable depth.
4
Press through your palms and extend your elbows powerfully to push your body back to the starting position. Squeeze your triceps at the top of the movement. Avoid using momentum and maintain strict control throughout.
PRIMARY MUSCLESTriceps Brachii
SECONDARY MUSCLESPectoralis Major, Anterior Deltoid, Anconeus
EQUIPMENTSmith machine
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Triceps Brachii, the Smith Donkey Kick is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Hips, while the use of Smith machine allows for a smooth, natural resistance curve.

Benefits

  • Utilizes Smith machine to create sustained mechanical tension, forcing deep muscle adaptation.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Triceps Brachii. However, the movement also recruits Pectoralis Major, Anterior Deltoid, Anconeus to maintain control of the Smith machine.

Beginner Tips

If you are new to the Smith Donkey Kick, focus on mastering the movement pattern with zero weight before adding Smith machine.

Frequently Asked Questions