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Smith Stiff Legged Deadlift

Smith Stiff Legged Deadlift

The Smith Stiff Legged Deadlift is a compound exercise that targets several muscle groups at once, making it a highly effective movement for building strength and muscular development. This exercise primarily focuses on the hamstrings, while also engaging the glutes, lower back, and core muscles. To perform the Smith Stiff Legged Deadlift, you'll need a Smith machine, which is a piece of equipment commonly found in most gyms. Start by setting the bar to an appropriate height, allowing it to rest just above your knees. Stand facing the bar with your feet shoulder-width apart and toes pointing slightly outward. Keep your knees slightly bent throughout the movement. Next, hinge at your hips as you lower the bar down towards the floor, maintaining a straight back and keeping your chest lifted. Be sure to keep the bar close to your legs throughout the entire movement. You'll feel a deep stretch in your hamstrings as you lower the bar. Once you've reached your maximum range of motion, slowly begin to raise the bar back up by driving through your heels and extending your hips. Focus on squeezing your glutes at the top of the movement, making sure to keep your core tight and maintain good posture. It's important to note that the Smith Stiff Legged Deadlift requires proper form and technique to prevent injury and maximize its benefits. Start with light weights and gradually increase the load as you become more comfortable with the movement. As with any exercise, always listen to your body and consult a certified fitness professional if you have any concerns or questions.


  • Start by standing inside a Smith machine with your feet shoulder-width apart.
  • Position the barbell at hip level and grip it with an overhand grip and hands slightly wider than shoulder-width apart.
  • Keep your core engaged and maintain a slight bend in your knees throughout the exercise.
  • Slowly hinge forward at the hips, pushing your buttocks back and lowering the barbell towards the floor.
  • Continue lowering the barbell until you feel a stretch in your hamstrings, while keeping your back straight and chest up.
  • Pause for a moment at the bottom position, then slowly reverse the movement by using your hamstrings and glutes to lift the barbell back up to the starting position.
  • As you lift, focus on squeezing your glutes and maintaining a controlled movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement for proper form and to avoid any unnecessary strain on your lower back.
  • Engage your core muscles by pulling your belly button in towards your spine.
  • Initiate the movement by hinging at the hips and pushing your glutes back behind you.
  • Keep a slight bend in your knees throughout the exercise to avoid excessive stress on your joints.
  • Control the descent of the barbell by actively engaging your hamstrings and not relying solely on gravity.
  • Keep your shoulders pressed back and down, avoiding any rounding or shrugging.
  • Avoid using momentum to lift the barbell. Instead, focus on contracting your hamstrings and glutes to perform the movement.
  • Breathe out as you lift the barbell and breathe in as you lower it to maintain proper breathing pattern.
  • If you have tight hamstrings, consider incorporating dynamic stretching exercises before performing the Smith Stiff Legged Deadlift.
  • Gradually increase the weight being lifted, focusing on maintaining proper form and technique.

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