Smith Machine Stiff Legged Deadlift

A good exercise to alternate between with your dumbbell stiff leg deadlift is the smith machine stiff leg deadlift.

This exercise will hit your hamstrings, glutes, as well as your core as it contracts for stabilization.

execution

  1. 1
    Stand in front of the smith machine
  2. 2
    Rack the smith bar at knee height
  3. 3
    Grab the bar at shoulder width
  4. 4
    Step with your feet closer than shoulder width
  5. 5
    Un-rack the bar and bend knees slightly
  6. 6
    Bend over slowly
  7. 7
    Stretch the hamstrings
  8. 8
    Go back up, hinging the hips and contracting the glutes up top

The nice thing about the stiff machine deadlift is because the bar is running along the tracks, there's no chance of you moving out of proper alignment.

When doing the smith machine stiff leg deadlift, you'll want to focus on squeezing your glutes at the top of every single rep for a few seconds.

This helps improve the mind-muscle connection and increases overall activation.

Note: If you want the movement to be more challenging, sit completely on the bench/box.

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