Exercise

Smith Machine Stiff-Legged Deadlift

Also known as: smith machine stiff legged deadlift, smith RDL, smith stiff leg deadlift, machine SLDL

Smith Machine Stiff-Legged Deadlift — position 2

Smith Machine Stiff-Legged Deadlift is a compound exercise for the hamstrings. Main target: biceps femoris. Also works: gluteus maximus and lower back. Equipment: smith machine.

EquipmentSmith machine

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Biceps femoris

Secondary

Gluteus maximus Lower back

How to do it

To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
Start bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
Repeat for the recommended amount of repetitions.