Smith Machine Stiff-Legged Deadlift
How to do the Smith Machine Stiff-Legged Deadlift
- 1
To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
- 2
Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- 3
Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
- 4
Start bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
- 5
Repeat for the recommended amount of repetitions.
How to program the Smith Machine Stiff-Legged Deadlift
Sets and reps
As a compound movement, the Smith Machine Stiff-Legged Deadlift responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Smith Machine Stiff-Legged Deadlift is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Smith Machine Stiff-Legged Deadlift work?
The Smith Machine Stiff-Legged Deadlift primarily targets the Hamstrings. It also recruits the Glutes, Lower Back as supporting muscles.
What equipment do I need for the Smith Machine Stiff-Legged Deadlift?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Smith Machine Stiff-Legged Deadlift should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
