Exercise · Form & cues
Smith Machine Romanian Deadlift — form guide
Hamstrings · Glutes · Erectors. Equipment: Smith Machine. Difficulty: Beginner.
TEMPO
3-1-1-0
Locked path lets you focus 100% on hinge mechanics + hamstring stretch. Great for learning the RDL or pushing volume past barbell fatigue.
Cues
- Bar set at mid-thigh height
- Push hips back, soft knee bend
- Bar drags down legs to mid-shin
- Drive hips forward to stand
Common mistakes
- Squatting it — knees too bent
- Rounding lower back
Injury notes
Safer than barbell RDL when learning the hinge.
Progression
Add 5kg when 10 reps land with full hamstring stretch.