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Smith Machine RDL (Romanian Deadlift) – Brief Description:

Setup:

Set the Smith bar to around mid-thigh height and stand with your feet hip-width apart.

Grab the bar with hands about shoulder-width, palms down.

Step your feet slightly forward (2–6 inches) from where the bar tracks — this allows a natural hip hinge.

Keep a soft bend in your knees, core tight, and back flat.

Movement:

Push your hips back while lowering the bar down your thighs.

Keep the bar close to your legs the whole time.

Lower until you feel a deep stretch in your hamstrings (usually mid-shin).

Your back stays neutral — no rounding.

Return:

Drive your hips forward and squeeze your glutes to stand back tall.

Finish by locking hips through, but don’t lean back.

Tips:

Think hips back → hips forward, not bend and lift.

Keep your shoulder blades pulled back so your spine stays neutral.

Move slow and controlled, especially on the way down — that’s where the hamstring work is.

Works:

Hamstrings (primary)

Glutes

Lower back & core (stabilizers)