HAMSTRINGS
Smith Machine Stiff-Legged Deadlift
This stiff-legged deadlift runs on a Smith machine, whose fixed bar path takes the balancing out of the lift and lets you zero in on the glutes and hamstrings. Keeping the legs nearly straight puts a strong stretch on the hamstrings at the bottom. The added stability makes it a good way to learn the hinge or push effort.
How to do it
- 1
Set your feet roughly shoulder-width apart behind the Smith bar.
- 2
Hinge your hips back and grip the bar with your palms facing you, resting it against your shins.
- 3
Raise your hips higher than a normal deadlift so your knees stay only slightly bent.
- 4
Engage your back to pull the slack out of the bar and set a flat spine.
- 5
Drive your hips forward to raise the bar in a straight line, keeping it an inch or two off your shins.
- 6
Pause at the top, then reverse the movement to lower the bar back down.
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