Smith Stiff Legged Deadlift
Expert Advice
Keep a slight bend in your knees and hinge at the hips to maintain tension on the hamstrings and glutes, not the lower back.
How-to-do Steps
- Stand with feet hip-width apart and the bar in front of you on the Smith machine.
- Bend at the hips to grasp the bar with an overhand grip.
- Straighten your torso while lifting the bar by extending your hips.
- Lower the bar back to the starting position by hinging at the hips.
- Repeat for the desired number of repetitions.
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Muscles Worked
Smith Stiff Legged Deadlift primarily targets the Glutes, with Strength mechanics using Smith Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Smith Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Smith Stiff Legged Deadlift work?
Smith Stiff Legged Deadlift primarily targets the Glutes. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith Stiff Legged Deadlift?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Smith Stiff Legged Deadlift suitable for beginners?
Smith Stiff Legged Deadlift is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
