Smith Machine Sumo Romanian Deadlift 9s · no sound

Smith Machine Sumo Romanian Deadlift

A wide-stance Romanian deadlift on the Smith machine that bias-loads the glutes and inner hamstrings — guided hip-hinge work.

Primary muscle
Glutes
Equipment
Machine
Difficulty
Intermediate
Movement
Hinge
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How to do it

  1. Set the Smith bar to about mid-shin height and stand with feet wider than shoulders, toes turned out.
  2. Grip the bar with hands inside your knees and palms facing the body, then unrack by rotating the wrists.
  3. Stand tall with the bar against your thighs, brace your core, and pull your shoulder blades down.
  4. Hinge at the hips by pushing them back, letting the bar travel down the front of the legs.
  5. Stop when you feel a deep stretch in the glutes and hamstrings, with the bar at about mid-shin height.
  6. Drive the hips forward to stand back up to full lockout, squeezing the glutes hard at the top.

Common mistakes

  • Rounding the lower back as the bar lowers, which puts serious risk on the spine.
  • Squatting the bar down instead of hinging back, which removes the glute-and-hamstring stretch.
  • Letting the bar drift away from the body, which loads the lower back instead of the rear chain.
  • Letting the knees cave inward, which strains the joint and loses the wide-stance bias.

Muscles worked

Primary
Glutes
Secondary
Hamstrings

Good to know

What muscles does the Smith Machine Sumo Romanian Deadlift work?
Mainly the glutes. It also works the hamstrings.
What equipment do you need for the Smith Machine Sumo Romanian Deadlift?
It uses a machine. Without it, the Band Pull-Through and the Dumbbell Figure Four Heels Elevated Hip Thrust train the same muscles the same way.
Is the Smith Machine Sumo Romanian Deadlift good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Romanian Deadlift.

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