Smith-Machine Romanian Deadlift
Strengthen hamstrings and glutes with controlled Smith-Machine Romanian Deadlifts. Perfect for isolating muscles and building posterior chain strength.
The Smith-Machine Romanian Deadlift is a compound exercise that mainly works the hamstrings, with help from the glutes & hips and lower back. You'll need: smith machine or weight plates.
Required Equipment
Smith-Machine Romanian Deadlift Muscles Worked
Primary
Hamstrings
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Smith-Machine Romanian Deadlift Variations and Alternatives
How to do the Smith-Machine Romanian Deadlift
Stand in the Smith machine with feet shoulder-width apart and toes pointing forward. The bar should be in front of your thighs.
Grip the bar at about shoulder width apart, with palms facing your body.
Engage your core, keep your back straight, and soften your knees slightly (legs should be kept straight, but not locked).
Inhale and slowly hinge at your hips, lowering the bar down along the front of your legs as far as you can while maintaining a straight back.
Lower the weight until you feel a stretch in your hamstrings; you should keep the bar close to your legs throughout the movement.
Exhale and reverse the motion, driving the hips forward to return to a standing position.
Squeeze your glutes at the top of the movement.
Perform the desired number of reps and sets, ensuring you maintain proper form throughout.
Ensure all movements are controlled, and avoid rounding your back during the exercise. Adjust the weight according to your strength and fitness level.
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Smith-Machine Romanian Deadlift FAQs
What muscles does the Smith-Machine Romanian Deadlift work?
The Smith-Machine Romanian Deadlift mainly works the hamstrings, with help from the glutes & hips and lower back. The main muscles are the hamstrings.
What equipment do you need for the Smith-Machine Romanian Deadlift?
Smith machine or weight plates.
Is the Smith-Machine Romanian Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Romanian Deadlift go on?
It belongs on pull day in a push/pull/legs routine.
What are some Smith-Machine Romanian Deadlift variations and alternatives?
Similar exercises include the Barbell Romanian Deadlift, Barbell Stiff Legged Deadlift, Dumbbell Stiff-Legged Deadlift and EZ-Bar Stiff Legged Deadlift.
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