# Smith Machine Romanian Deadlift

URL: https://heatsy.app/ex/smith-machine-romanian-deadlift

Also known as: Smith Machine RDL, Smith Romanian Deadlift, Smith RDL

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](https://heatsy.app/ex/romanian-deadlift)
- [Smith Machine Deadlift](https://heatsy.app/ex/smith-machine-deadlift)