Hamstrings
Smith Machine Romanian Deadlift
The Smith Machine Romanian Deadlift is a strength exercise in a Smith machine for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 22%, hamstrings (biceps femoris) 22% and hamstrings (semitendinosus/-membranosus) 18%.
How to do it
- Set the smith machine bar at mid-thigh height and stand facing it with the feet hip-width.
- Grip the bar just outside the legs, palms facing you, and unhook it standing tall.
- Unlock the knees slightly and keep that bend fixed.
- Push the hips back and slide the bar down the thighs until the hamstrings stretch.
- Drive the hips forward to stand tall again.
Tips
- Stand close enough that the bar path touches the thighs the whole way.
- Set the safety stops just below the lowest point you reach with a flat back.
Common mistakes
- Standing too far back so the bar pulls you forward.
- Bending the knees to reach lower.
- Rounding the back at the bottom.
Muscles worked by the Smith Machine Romanian Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Smith Machine Romanian Deadlift alternatives
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Similar exercises
Frequently asked questions
What muscles does the Smith Machine Romanian Deadlift work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back) and adductors assist.
Is the Smith Machine Romanian Deadlift good for beginners?
The Smith Machine Romanian Deadlift is rated intermediate. If you are new, learn the Band Romanian Deadlift first and build up from there.
What is a good alternative to the Smith Machine Romanian Deadlift?
For example the Band Romanian Deadlift, Cable Romanian Deadlift and Hip Hinge. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Romanian Deadlift harder?
Add weight or reps, or move on to the Snatch Grip Romanian Deadlift and Single Leg Barbell Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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