Machine Stiff-Leg Deadlift

HOW TO DO IT

1. 1Stand between the lever handles with feet shoulder-width apart.
2. 2Squat slightly to grip the handles at your sides.
3. 3Stand fully upright with arms straight and spine neutral.
4. 4Hinge at the hips to lower the weight while keeping legs stiff.
5. 5Feel a stretch in the hamstrings before driving hips forward.
6. 6Return to the starting position by extending the hips completely.

COMMON MISTAKES

• Rounding the lower back during the descent.
• Turning the movement into a deep squat.
• Hyperextending the spine at the top position.
• Allowing the handles to drift away from the body.

TIPS

• Push hips backward as if closing a car door.
• Maintain a slight bend in the knees throughout the rep.
• Keep the bar path close to your shins.
• Focus on squeezing glutes at the top of the movement.

SAFETY

• Avoid rounding the spine under load to prevent disc injury.
• Do not lock out the knees completely to protect the joint.

DETAILS

Muscles

GlutesHamstrings

Equipment

Machine

Type

Strength Training

Difficulty

Advanced

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Romanian deadlift

Load position

At the sides

Arms

Both

Legs

Both

Arms straight or bent

Straight arms

Legs straight or bent

Straight legs

Hand orientation

Neutral (palms facing each other)

Body position

Standing

Stance

Shoulder-width