Smith Machine Romanian Deadlift
The Smith machine Romanian deadlift uses the fixed bar path to simplify the hip hinge and let you focus purely on loading the hamstrings. It is excellent for beginners learning the RDL pattern or experienced lifters chasing a hamstring pump.
How to Perform
Stand inside the Smith machine with the bar on your thighs and feet hip-width apart.
Unlock the bar and hinge at the hips, sliding the bar down your legs.
Lower until you feel a deep hamstring stretch, keeping the bar against your thighs.
Drive your hips forward to return to standing and re-lock at the top.
Common Mistakes to Avoid
Standing too far from the bar path, causing it to drift away from your body.
Bending the knees too much and turning the hinge into a squat.
Using too much weight and rounding the lower back to compensate.
Muscle Activation
Variations
Dumbbell Romanian Deadlift
Smith Machine Stiff-Leg Deadlift
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