If you’re still wondering how to do the smith machine Romanian deadlift then you’re in for a treat. Not only are we going to show you exactly how to perform this great lower body exercise but we’ll also give you some tips on how to do it properly to avoid injury. And without further ado, here’s our comprehensive guide on how to do Smith machine Romanian deadlift.
So how do you do the smith machine Romanian deadlift?
The smith machine Romanian deadlift, or sometimes called the straight leg deadlift on the smith machine, is a variation of the traditional barbell Romanian deadlift without weights. It’s worth mentioning that it is a killer exercise to increase glute and hamstring strength. If you’ve never done the smith machine RDL, it’s a great exercise to start with as it’s easier on the joints than regular free weight squatting. Here’s how to do it.
First, adjust the weight on the smith machine to a comfortable level. Second, stand in front of the bar with your feet hip-width apart. Third, grip the bar with an overhand grip, and hinge at your hips to lower the bar down your legs. Keep your back flat, and your core engaged as you lower the bar. When you reach the bottom of the lift, drive your hips forward to lift the bar back to the starting position.
Why you should be doing the smith machine Romanian deadlift
The Smith machine Romanian deadlift is one of the most effective lower body compound movements. It focuses on activating your butt and hamstrings, while also strengthening your quads, glutes, and core. The movement is considered a “closed kinetic chain” exercise since your feet remain in place throughout the entire movement. This limits the range of motion and helps to increase the stability of the exercise, providing a more effective workout.
It is a great exercise to add to your routine if you’re looking to improve your strength, power, and athleticism. It’s also a great way to target your hamstrings and glutes, which are often weak muscles for many people. The Smith machine RDL can be performed with a variety of weight loads, making it a versatile exercise that can be scaled to your fitness level. Finally, it is a safe exercise to perform, provided you use proper form.
The specific muscles worked when doing the smith machine Romanian deadlift
If you are interested in doing the smith machine Romanian deadlift, you should know what muscles you will be working on when doing it. Smith machine Romanian deadlift works you’re:
- Spinal erectors
Let’s look at this muscles individually:
Hamstrings are 3 muscles located at the back of your leg and they help extend your hip and flex your knee. The main responsibilities of hamstrings are to move the leg backward (bending the knee) and also to bend the knee when it’s straight. This means that during running or cycling your hamstrings work hard to keep you engaged in activity or sport.
The hamstrings are worked when doing smith machine Romanian deadlift is when you lower the weight to the ground.
The glutes or gluteus maximus, to be technical, is the largest and most powerful muscle in our body. Why is it important? Well, because it is responsible for extending our hip which means it’s associated with walking, running (and jumping), controlling our posture, and rotating our upper leg inward. And these are just some of its primary functions.
The glutes are worked when doing a smith machine Romanian deadlift when you extend the hip.
The spinal erector muscles, also known as the dorsal muscles, are a crucial set of muscles important for a wide variety of movements. Located on the back, they are a part of the paraspinal muscle group and work with other muscle groups in multiple areas throughout the body.
The spinal erectors are worked during the smith machine Romanian deadlift because they are contracting to keep the spine in a neutral position.
The smith machine Romanian deadlift is one of the best exercises you can do to build hamstring and lower back strength. It might take a bit of tweaking to get the technique correct, but once you have it down, this exercise will make your posterior chain (hamstrings and lower back) stronger than ever before.