B-Stance Smith Machine Romanian Deadlift

Technique

How to perform B-Stance Smith Machine Romanian Deadlift

1. Stand in front of a loaded smith machine and grab it using a pronated (palms facing down) grip that a little wider than shoulder width.
2. Move one foot back about 1 foot length or so and raise your heel off the ground to bias your weight onto the front foot.
3. Bend the knees slightly and keep the front shin vertical, hips back and back straight.
4. This will be your starting position.
5. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale.
6. The movement should not be fast but steady and under control.
7. Drive predominantly with the hip and hamstring of the front leg.
8. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting.

GymDaze demonstration

Watch B-Stance Smith Machine Romanian Deadlift

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus.