Straight Leg Deadlift (SDL) (Smith)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet hip-width apart in front of the Smith machine.
   • Position the barbell at mid-thigh level on the Smith machine.
2. Step 2Position the Bar
   • Step under the bar and position it across your upper back, just below your neck.
   • Ensure your feet are flat on the ground, shoulder-width apart, with your toes slightly pointed outward.
3. Step 3Engage Your Core
   • Engage your core muscles to stabilize your body.
   • Keep your chest up and shoulders back to maintain a neutral spine.
4. Step 4Hinge at the Hips
   • Begin the movement by hinging at your hips, pushing your hips back while keeping your knees slightly bent.
   • Lower your torso while keeping your back straight and your gaze forward.
5. Step 5Lower the Bar
   • Lower the barbell along the front of your legs, feeling a stretch in your hamstrings.
   • Go down until you feel a comfortable stretch, typically around mid-shin level.
6. Step 6Lift the Bar
   • Drive through your heels and engage your glutes to lift your torso back up.
   • Keep the barbell close to your body as you return to the starting position.
7. Step 7Repeat
   • Repeat the movement for the desired number of repetitions, ensuring proper form throughout.
8. Step 8Finish the Exercise
   • After completing your reps, carefully rack the barbell back onto the Smith machine.
   • Step away from the machine and ensure you are stable before leaving the area.