Smith Machine Romanian Deadlift
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The Smith Machine Romanian Deadlift is a strength exercise performed on a guided barbell track, involving a hip hinge from standing to lower the bar toward the shins while keeping legs slightly bent and back straight. Its primary purpose is to build posterior chain power and hypertrophy by emphasizing the eccentric phase. It targets the glutes, hamstrings (posterior thighs), and back, making it ideal for intermediate lifters seeking safer deadlift variations with reduced balance demands; equipment needed is just a Smith machine and barbell.
How to Perform Smith Machine Romanian Deadlift
- 1Set the Smith machine bar to mid-thigh height and load appropriate weight. Position your feet hip-width apart under the bar, toes forward.
- 2Stand facing the bar, grip it slightly wider than shoulder-width with an overhand grip, and unrack it by rotating the hooks to release.
- 3Bend your knees slightly, unlock hips, and hinge forward at the hips to lower the bar along your shins, keeping your back flat and chest up.
- 4Inhale deeply as you descend until you feel a strong stretch in your hamstrings (bar around mid-shin level).
- 5Exhale as you drive your hips forward to stand tall, squeezing your glutes at the top while keeping the bar close to your legs.
- 6Pause briefly at the top, then repeat for desired reps before reracking the bar by rotating the hooks.
- 7Key form tips: Maintain a neutral spine—avoid rounding your back; push hips back more than bending knees; keep shoulders retracted. Common mistakes: Using arms to lift (power from hips), going too low (risks back strain), or letting the bar drift forward.
