Stiff-Legged Smith Machine Deadlift
Differentiation: Mechanics
This variation of a stiff-legged deadlift is unique. Here is how: you use a Smith Machine. The Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a normal Deadlift with a loose Olympic Bar). Not focussing on balancing allows you to intently focus on each contraction in your hamstrings, | glutes, | and lower back.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Set the safety stops all the way down on the machine so your movement is not restricted.
3) Position the Smith Bar and swivel hooks at knee height.
4) Load plates onto the Smith Bar.
5) Stand behind the bar and position your body so you are centered in the machine.
6) Place your feet about hip-width apart for stability.
7) Bend from the waist and grasp the bar - using an overhand grip.
8) Your hands should be shoulder-width apart.
9) Straighten your back.
10) Pull the bar up slightly and swivel the bar to release the bar's hooks off the Smith Machine's pegs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale while lifting the bar by bending at the waist
3) ...until you are standing upright.
4) Hold this position for a count of one second.
5) Exhale while you lower the bar by bending at the waist using a controlled movement
6) ...until your torso is parallel with the floor.
7) Repeat reps for a full set.
8) After completing your set, swivel the bar and rehook it on the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Your weight should be on your heels, hips and knees.
Be sure to only go as far down as your hamstring flexibility and strength allows. Do not over bend at the waist, because this could injure your hamstrings.
Be sure your feet are shoulder width apart at most.
Do not flare your knees outward during the entire movement.
Keep your head up.
Keep your arms straight.
To keep tension on the hamstrings, keep a very slight bend in your knees. Never fully lock your knees out, which can result in fainting and other injuries. Keeping your knees bent ever so slightly will help you avoid getting hurt while allowing you to maintain sufficient pressure on the hamstrings.
Keep your back flat and not rounded. Remember, as soon as your back starts to round and you are unable to keep a flat back the exercise is done.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 |
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Tip
When lifting the bar, focus on pushing your hips forward. You should feel a deep stretch in your hamstrings. When lowering the bar, you should feel a deep stretch in your hamstrings.