Smith Machine Romanian Deadlift
Smith Machine Romanian Deadlift is a hip-hinge exercise targeting hamstrings and glutes to build posterior chain strength and improve hip mobility; suitable for controlled form practice with added stability.
About Exercise
Equipment
Smith Machine, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings
Secondary Muscles
Lower Back, Adductors, Traps, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
7/10Glute Max
Lower Back
5/10Erector Spinae
Adductors
4/10Traps
3/10Forearms
3/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust the Smith machine bar to hip height and set safety stops. Stand with feet hip-width apart, grip the bar overhand outside thighs, and unrack by rotating.
- Push hips back to hinge at hips while keeping knees slightly bent and back flat.
- Lower the bar along your legs until you feel a stretch in hamstrings, around mid-shin.
- Drive hips forward through heels to stand tall, squeezing glutes at top.
- Maintain bar close to legs throughout movement.
- Repeat for reps while controlling descent.
Coaching Tips
Form Cues
- Hinge at hips first
- Keep shins vertical
- Squeeze glutes at top
- Back stays flat
- Bar tracks legs
Breathing
Inhale as you lower the bar, brace core, and exhale as you drive hips forward.
Tempo
3-1-1
Range of Motion
Lower bar from full hip extension to mid-shin or hamstring stretch point without rounding back; return to full hip extension.
Safety
Safety Notes
- Set safety stops to prevent over-lowering
- Avoid if acute lower back pain exists
- Start with light weight to master form
- Maintain neutral spine to protect back
Spotting
Not typically needed due to Smith machine safeties; use stops instead of spotter for solo training.
Common Mistakes
- Rounding lower back
- Bending knees excessively
- Letting bar drift forward
- Using momentum to rise
- Not engaging core
When to Avoid
- Acute lower back injury
- Hamstring strains
Flexibility Needed
- Adequate hip hinge mobility
- Ankle dorsiflexion for stance
Build Up First
- Master basic hip hinge
- Proper deadlift form basics
Also known as
Smith RDL, Machine Romanian Deadlift, Smith Machine RDL
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