Smith Machine Romanian Deadlift

How to perform the Smith Machine Romanian Deadlift

1. Set the Smith bar at hip height, grip it just outside the legs, and unlock it standing tall.
2. Soften the knees and push the hips straight back so the bar tracks down the fixed vertical rails.
3. Position the feet slightly forward so the vertical bar path meets the legs rather than pulling you off balance.
4. Let the guided bar path keep the load in one line while you focus on the hip hinge.
5. Descend until the hamstrings stretch, keeping the back flat against the fixed track.
6. Drive the hips forward to stand and relock the bar only once fully upright.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Standing with the feet under the bar so the vertical track forces the weight onto the toes.
• •Relying on the rails for balance and rounding the back through the hinge.
• •Fighting the fixed path by trying to push the hips back as far as a free-bar RDL.
• •Forgetting to twist the bar back into the hooks at lockout before releasing tension.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Romanian Deadlift

Hamstrings · Barbell

Leg Curl

Hamstrings · Machine

Dumbbell Romanian Deadlift

Hamstrings · Dumbbell

Single-Leg Curl

Hamstrings · Machine

Nordic Hamstring Curl

Hamstrings · Bodyweight