Smith Machine Stiff-Leg Deadlift

HOW TO DO IT

1. 1Stand on an elevated platform with thighs touching the bar.
2. 2Grip the bar slightly wider than shoulder width with palms facing down.
3. 3Rotate the bar to unlock it from the safety catches.
4. 4Hinge at the hips with knees slightly bent to lower the bar.
5. 5Keep the spine neutral until you feel a stretch in the hamstrings.
6. 6Drive hips forward to return to a standing position.

COMMON MISTAKES

• Bending knees too much and turning it into a squat.
• Rounding the lower back under load.
• Dropping the bar too fast without muscle control.
• Hyperextending the spine at the top of the lift.

TIPS

• Push hips back as if closing a car door with your rear.
• Keep the bar sliding against your thighs throughout the movement.
• Maintain a slight arch in the lower back at all times.

SAFETY

• Do not round the lower back while lowering the weight.
• Ensure the elevated platform is stable before stepping on it.

DETAILS

Muscles

Glutes

Equipment

Smith Machine

Type

Strength Training

Difficulty

Advanced

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Romanian deadlift

Arms

Both

Legs

Both

Legs straight or bent

Straight legs

Hand orientation

Pronated (palms down / away)

Grip width

Wide

Body position

Standing

What is raised

Feet elevated