Smith Stiff Legged Deadlift

Muscles worked

Setup

1. Position the Smith machine bar at mid-thigh height and stand with your feet hip-width apart, toes pointing forward.
2. Grip the bar with an overhand grip slightly wider than your legs.
3. Unlock the bar and stand tall with your chest up, shoulders back, and a very slight bend in your knees.
4. Ensure your mid-foot is directly under the bar so it remains close to your body during the descent.

How to do it

1. Inhale and initiate the movement by pushing your hips back as far as possible, keeping your legs nearly straight but not locked out.
2. Lower the bar slowly down the front of your legs until you feel a maximum stretch in your hamstrings, usually just below the knees.
3. Exhale and drive your hips forward to return to the starting position, focusing on pulling with your hamstrings rather than your lower back.
4. Maintain a controlled 3-0-1-0 tempo, emphasizing the three-second lowering phase.

Form checklist

• Keep your back flat and spine neutral from head to tailbone throughout the entire lift.
• Maintain the same slight bend in your knees; do not let them turn into a squat as you descend.
• Keep the bar in constant contact with or very close to your shins to protect your lower back.
• Stop the descent immediately if you feel your lower back beginning to round.

Pro tips

• Focus on the 'mind-muscle connection' by imagining your hamstrings are rubber bands stretching and then snapping back into place.
• Keep your weight distributed toward your heels to better load the posterior chain.
• Avoid fully locking out your hips at the top to maintain constant tension on the hamstrings.

Make it harder

• Stand on a weight plate or low box to perform a deficit deadlift, increasing the range of motion and the hamstring stretch.
• Add a 2-second pause at the bottom of the movement where the hamstrings are at their longest length.

Frequently asked

What muscles does the smith stiff legged deadlift work?

The smith stiff legged deadlift primarily targets the glutes, hamstrings, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the smith stiff legged deadlift?

The smith stiff legged deadlift uses smith machine and weight plate.

Is the smith stiff legged deadlift good for beginners?

The smith stiff legged deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Axle DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius