Smith Machine Romanian Deadlift

Hinge with the bar kept against the legs by the rails, useful for learning the pattern.

• Compound
• Machine
• Intermediate

How to do it

• The bar moves vertically: send the hips back and keep the shins nearly vertical so the bar clears the knees
• Push the hips back with the knees nearly fixed until you feel the hamstrings stretch
• Keep the back neutral and the load against your legs, and stand up squeezing the glutes

Sets, reps and tempo

Ranges: 6–10 reps · 1–3 RIR

Tempo: Lower for 3 s pushing your hips back; drive up squeezing your glutes

Common mistakes

• Bending the knees and turning it into a squat
• Placing the feet so far forward that the bar cannot travel against your legs

Muscles worked

Primary

• Hamstrings
• Glutes

Secondary

• Erectors / lower back
• Back

Alternatives

• Romanian Deadlift
• Conventional Deadlift
• Lying Leg Curl
• Good Morning