strength
Smith Machine Stiff-Legged Deadlift
Works the hamstrings, using machine.
Specification
| Equipment | machine |
| Primary muscles | hamstrings |
| Secondary muscles | glutes, lower back |
| Mechanic | compound |
| Force | pull |
| Level | beginner |
| Category | strength |
How to do it
- To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
- Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
- Start bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
- Repeat for the recommended amount of repetitions.
Test it
This is one of the three lifts that get judged in competition, which means there is a real distribution to measure yourself against.