Smith Machine Romanian Deadlift

A Romanian deadlift performed on a Smith machine, fixing the bar path so you can focus on the hip hinge and posterior-chain stretch.

How to do it

1. Set the Smith machine bar at mid-thigh height and stand facing it, feet hip-width, close enough that the bar touches your thighs.
2. Unrack the bar with an overhand grip just outside the hips.
3. Push the hips back while letting the bar slide down the front of the legs.
4. Go until you feel a deep hamstring stretch, with a flat back and a soft knee bend.
5. Drive the hips forward to return to standing, keeping the bar close to the body.
6. Repeat for the recommended number of repetitions.

Tips

• The bar is locked to a straight path — use that to groove the hinge pattern.
• Do not round the lower back at the bottom; stop at the end of your hamstring range.

Muscles

Primary: Hamstrings

Secondary: Erector spinae, Glutes (max), Traps