Smith Stiff Legged Deadlift
Sculpt your hamstrings and glutes with the Smith Stiff Legged Deadlift. This controlled movement targets the posterior chain for strength and definition.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
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Variations of Smith Stiff Legged Deadlift
Description
The Smith stiff legged deadlift is a great exercise for the hamstrings and lower back. The movement is performed on a Smith machine and involves lifting a barbell to hip level then lowering it, keeping the legs and back straight.
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How to do Smith Stiff Legged Deadlift
- 01Setup
Set the Smith machine bar to mid-thigh height and stand with your feet hip-to-shoulder width apart directly under the bar.
- 02Setup
Grip the bar with an overhand or mixed grip, slightly wider than shoulder-width, and unlock the safety catches.
- 03
Keeping a slight, consistent bend in your knees and a neutral spine, hinge at your hips, pushing your glutes backward.
- 04
Lower the bar slowly, keeping it close to your shins, until you feel a deep stretch in your hamstrings or just below knee level.
- 05
Engage your glutes and hamstrings to drive your hips forward, returning to the upright starting position while maintaining a straight back.
Tips
- Keep the bar close to your body throughout the entire movement to maintain balance and leverage, preventing unnecessary strain on your lower back.
- Focus on initiating the movement by pushing your hips backward, rather than bending your knees excessively, to maximize hamstring and glute activation.
- Control the eccentric (lowering) phase of the lift, taking at least 2-3 seconds to descend, to enhance muscle time under tension and improve flexibility.
- Maintain a neutral spine by engaging your core and keeping your chest up; avoid rounding your back at any point to protect your lumbar region.
Common mistakes
- Rounding the lower back during the descent puts undue stress on the spine; instead, keep your core tight and maintain a neutral, flat back throughout the movement.
- Bending the knees too much turns this into a conventional deadlift or squat; ensure only a slight, consistent bend in the knees to target the hamstrings effectively.
- Letting the bar drift too far from your body places excessive leverage on your lower back; keep the bar tracking vertically and close to your shins at all times.
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Is Smith Stiff Legged Deadlift good for beginners?
Smith Stiff Legged Deadlift is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Smith Stiff Legged Deadlift?
You need Smith machine to perform Smith Stiff Legged Deadlift. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Smith Stiff Legged Deadlift?
Keep the bar close to your body throughout the entire movement to maintain balance and leverage, preventing unnecessary strain on your lower back. Focus on initiating the movement by pushing your hips backward, rather than bending your knees excessively, to maximize hamstring and glute activation. Control the eccentric (lowering) phase of the lift, taking at least 2-3 seconds to descend, to enhance muscle time under tension and improve flexibility. Maintain a neutral spine by engaging your core and keeping your chest up; avoid rounding your back at any point to protect your lumbar region.
What are common mistakes when doing Smith Stiff Legged Deadlift?
Rounding the lower back during the descent puts undue stress on the spine; instead, keep your core tight and maintain a neutral, flat back throughout the movement. Bending the knees too much turns this into a conventional deadlift or squat; ensure only a slight, consistent bend in the knees to target the hamstrings effectively. Letting the bar drift too far from your body places excessive leverage on your lower back; keep the bar tracking vertically and close to your shins at all times.
Related exercises
Smith Sumo Chair Squat
Hips · Smith machine
Smith Rack Pull
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Smith Hack Squat
Hips · Gluteus Maximus · Smith machine
Smith Kneeling Hip Thrust
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Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store