Smith Machine Stiff-Legged Deadlift

Legs · Machine

How to do it

Guided bar at mid-thigh. Overhand grip at shoulder width, unhook and stand with your **knees only just unlocked**. Push your hips back lowering the bar close to your legs with a flat back until you feel the hamstrings; stand squeezing the glutes. The rail keeps the bar on its line so you can focus purely on the hinge. The classic mistake is standing wrong relative to the rail: if the bar does not brush your legs on the way down, your feet are too far forward or back.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Back

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