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Smith Machine Staggered Deadlift
Intermediate
1
Place one foot behind. You should only be on your toes on that back foot. Your front foot should be planted flat the entire time.
2
Bend your back knee and push your hips back. Look for a stretch in your front hamstring.
3
When you feel the stretch, push your hips forward again until you're back in a standing position.
Smith Machine Sumo Romanian Deadlift
Intermediate
1
Stance width can vary with a sumo DL. Some prefer toes near the plates. Others prefer a more narrow stance to get more drive off the floor.
2
Make sure your arms are inside your legs. The bar should be just over your mid-foot. Flatten your back and unrack the bar
3
Leave your knees mostly extended and flex and extend your hips.
Smith Machine Romanian Deadlift
Beginner
1
Take a shoulder width, double overhand or mixed grip.
2
Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings.
3
When you feel the stretch, push your hips forward until you're back in a standing position.
