Smith Machine Romanian Deadlift
In short
The Smith machine Romanian deadlift trains your hamstrings, with your glutes and back helping. You need a machine, and do 8 to 12 reps per set. Mitta rates it A.
At a glance
- Main muscle
- Hamstrings
- Also works
- Glutes and back
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Bar against your legs, knees slightly bent.
- Push your hips back until you feel the stretch in your hamstrings.
- Neutral back, bar stays along your legs.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Same hip hinge as the RDL, but the fixed path makes it easier to learn and load; slightly less freedom in the bar path.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Romanian Deadlift · Barbell · rating A
- Dumbbell Romanian Deadlift · Dumbbell · rating A
- Seated Leg Curl · Machine · rating S
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Smith machine Romanian deadlift.
Let Mitta set the weight.
Mitta plans the Smith machine Romanian deadlift with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Smith machine Romanian deadlift
What muscles does the Smith machine Romanian deadlift work?
The Smith machine Romanian deadlift mainly trains your hamstrings. Your glutes and back help.
How many reps of the Smith machine Romanian deadlift should I do?
Mitta plans the Smith machine Romanian deadlift at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Smith machine Romanian deadlift?
Good alternatives that train the same muscle are the Romanian deadlift, dumbbell Romanian deadlift and seated leg curl.
Is the Smith machine Romanian deadlift good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the Smith machine Romanian deadlift have rating A?
Same hip hinge as the RDL, but the fixed path makes it easier to learn and load; slightly less freedom in the bar path.