Smith Machine Sumo Romanian Deadlift

The Smith guide and a sumo stance emphasise glutes and adductors with the hinge stabilised.

• Compound
• Machine
• Intermediate

How to do it

• Feet wide with your toes turned out slightly
• Hinge by pushing your hips back along the guide
• Squeeze your glutes as you stand

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Turning it into a squat by bending your knee a lot
• Rounding your lower back at the bottom

Muscles worked

Primary

• Glutes
• Hamstrings

Secondary

• Erectors / lower back

Alternatives

• Sumo Deadlift
• Romanian Deadlift