# Romanian Deadlift (Smith Machine)

> A hip hinge with the bar in a Smith machine that trains your hamstrings, glutes and lower back along a fixed bar path.

Page: https://fitnessie.app/exercises/smith-machine-romanian-deadlift/
Type: Machine · Hinge
Demo video: https://fitnessie.app/demos/romanian-deadlift-smith-machine/8c135cb01876a175.mp4

## How to do it

1. Set the bar in the Smith machine at a height you can reach standing.
2. Stand with your feet about shoulder width apart and grip the bar overhand, hands slightly wider than your shoulders.
3. Brace your core, keep your back straight and your knees slightly bent.
4. Push your hips back and lower the bar along the front of your legs until you feel a stretch in your hamstrings.
5. Drive your hips forward to stand tall.

## Key cues

- Hinge, don't squat
- Hips go back first
- Bar close to your legs
- Back flat, core braced
- Squeeze your hips through at the top

## Common mistakes

- Squatting the weight instead of hinging
- Letting the bar drift away from your legs
- Rounding your back
- Bending your knees more as you go down

## Muscles worked

- Primary: Hamstrings, glutes and lower back
- Secondary: Adductors, traps and forearms

## Equipment

Smith machine.

## Variations

- [Romanian Deadlift (Barbell)](https://fitnessie.app/exercises/romanian-deadlift/)
- [Romanian Deadlift (Dumbbell)](https://fitnessie.app/exercises/dumbbell-romanian-deadlift/)
- [Romanian Deadlift (Kettlebell)](https://fitnessie.app/exercises/kettlebell-romanian-deadlift/)

## References

- [StrengthLog: Smith Machine Romanian Deadlift](https://www.strengthlog.com/smith-machine-romanian-deadlift/)
- [BarBend: Smith Machine Deadlift](https://barbend.com/smith-machine-deadlift/)