Smith Stiff Legged Deadlift
Complete guide to Smith Stiff Legged Deadlift. Learn proper form, technique, and execution. Targets Hamstrings. Requires smith machine. Step-by-step instructions and expert tips.
How to Perform Smith Stiff Legged Deadlift
Add the appropriate amount of weight and set the bar on a Smith machine at hip height.
Stand facing the machine and grab the bar with an overhand grip, keeping your legs straight.
Retract your shoulder blades, engage your abs, and take a breath.
Hinge at the hips and lower the bar toward the floor, keeping your legs as straight as possible and your back flat.
Drive your hips forward to return to the starting position and exhale.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |