Smith Machine Romanian Deadlifts

Technique

Setup

Set the bar at mid-thigh height and the safety stops at about mid-shin. Stand close to the bar with your feet hip width, take an overhand grip just outside your thighs, and twist it off the hooks while standing tall.

Movement

Push your hips back with soft knees, sliding the bar down your thighs until you feel a strong stretch in your hamstrings, usually around mid-shin. Drive your hips forward to stand tall, squeezing your glutes.

Form Tip

The bar travels straight up and down, so your hips have to move back far enough to keep your weight over your midfoot. The stretch belongs in your hamstrings, not your lower back.

Increase Difficulty

Slow the lowering phase to 3 seconds, or pause just below the knee.

Decrease Difficulty

Use a lighter load, or raise the safety stops to shorten the range.