Hamstrings exercise

Smith Machine Romanian Deadlift

Hip hinge for the posterior chain, with emphasis on glutes and hamstrings. The guided bar keeps a fixed path.

How to do the Smith Machine Romanian Deadlift

4 steps, in the order you do them.

Set the Smith bar at mid-thigh and stand with your feet hip-width apart.
Grab the bar with an overhand grip, unrack it and let it rest against your thighs.
Push your hips back and let the bar slide down the guide until you feel a stretch.
Stand up squeezing your glutes and rack the bar when you finish the set.

What goes wrong most often when you do the Smith Machine Romanian Deadlift, and how to fix it.

You stand too far back and the bar travels away from your legs.
Stand with the bar over mid-foot, close enough that it brushes your thighs on the way down.
As you lower, your knees drift forward and the bar bumps into them.
Keep your shins nearly vertical and send your hips back so the bar clears your knees.
You rest the bar on the stops every rep and lose tension.
Set the stops below the lowest point you reach and start each lift without touching them.