Demo & instructions
Smith Machine Romanian Deadlift
Also known as: Smith RDL, Guided Bar Romanian Deadlift
Instructions
A hip hinge on a guided bar, lowering from a standing start to about mid-shin. The fixed path removes most of the balance work, so the hamstrings and glutes get a long, steady stretch under load.
- Movement
- Hinge
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–15 reps
Setup
- 1Set the bar at about mid-thigh height and load it.
- 2Stand with the bar against your thighs, feet hip-width apart, and take a grip just outside your legs.
- 3Stand tall to unhook the bar and unlock your knees slightly.
Execution
- 1Push your hips straight back and let the bar slide down close to your legs.
- 2Keep your back flat and your knees softly bent as your torso tips forward.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
