• 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 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.

• 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.