Adiletix - Smith Machine Romanian Deadlift - Step-by-Step Guide
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Smith Machine Romanian Deadlift
1 - Set the bar on the Smith machine to about hip height and load it with the appropriate weight.
2 - Stand with your feet hip-width apart, toes pointing forward, directly under the bar. Unrack the bar by rotating it and hold it with an overhand grip slightly wider than shoulder-width.
3 - Stand tall with your chest up, shoulders back, and a slight bend in your knees. This is your starting position.
4 - Hinge at the hips by pushing them back, lowering the bar along the front of your thighs in a controlled motion while keeping your back flat and chest up.
5 - Lower the bar until you feel a deep stretch in your hamstrings, typically around mid-shin level, ensuring your lower back remains neutral throughout the movement.
6 - Drive your hips forward to return to the starting position, squeezing your glutes at the top of the movement.
7 - Repeat for the desired number of repetitions, then re-rack the bar by rotating it back into the safety hooks.
