Smith Machine Romanian Deadlift

Body region

• Legs
• Glutes
• Back

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Erector Spinae
• Adductor Magnus

Holds

• Latissimus Dorsi
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Smith Machine

Technique

1. Set the bar at hip height, grip it shoulder-width and unhook it, standing with feet under the hips.
2. With soft knees, push the hips back and slide the bar down the thighs.
3. Lower to a strong hamstring stretch, back flat, then stand by driving the hips forward.
4. Rehook the bar when done.

Cues

• Stand a little behind the bar line so it moves down your legs.
• Keep the shoulder blades back.

Common mistakes

• Rounding the back.
• Standing too close, forcing the knees to bend.
• Forgetting to rotate the hooks to lock the bar at the end.

Alternatives

• Romanian Deadlift
• Smith Machine Deadlift