Smith-Machine Romanian Deadlift
Strengthen hamstrings and glutes with controlled Smith-Machine Romanian Deadlifts. Perfect for isolating muscles and building posterior chain strength.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand in the Smith machine with feet shoulder-width apart and toes pointing forward. The bar should be in front of your thighs.
2. Grip the bar at about shoulder width apart, with palms facing your body.
3. Engage your core, keep your back straight, and soften your knees slightly (legs should be kept straight, but not locked).
4. 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.
5. Lower the weight until you feel a stretch in your hamstrings; you should keep the bar close to your legs throughout the movement.
6. Exhale and reverse the motion, driving the hips forward to return to a standing position.
7. Squeeze your glutes at the top of the movement.
8. 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.
---