Discover the world with our lifehacks

Can you do stiff leg deadlifts on a Smith machine?

Can you do stiff leg deadlifts on a Smith machine?

smith machine stiff-legged deadlift is a exercise machine exercise that primarily targets the hamstrings and to a lesser degree also targets the lower back and glutes.

Are stiff leg and straight leg deadlift the same?

The stiff-leg deadlift starts on the floor, and is performed identically to a regular deadlift — except you keep your legs stiff throughout the movement. Unlike in the Romanian deadlift, the implement does touch the floor between reps.

What leg exercises can you do on a Smith machine?

The most common exercises that are performed using a Smith machine are back squats, front squats, lunges, leg presses, and calf raises. However, many other options can be performed using this equipment as well.

How much weight does a Smith machine take off?

The Smith machine is designed to make the bar glide up and down, and the apparatus on the sides of the machine that allows it to slide also can make the bar lighter. Many Smith machines reduce the bar’s weight by 10, 15 or 20 pounds.

Why are free weights harder than machines?

Limitations. Unlike free weights, weight machines do not recruit stabilizer muscles. They generally work fewer muscles than free weights. Because they isolate one muscle or a concentrated group of muscles, you’ll have to use other weight machines to work other muscles that you’re wanting to strengthen.

What can I substitute for Romanian deadlift?

The 9 best Romanian deadlift alternatives are:

  • Stiff Leg Deadlift.
  • Block Deadlift.
  • Good Mornings.
  • Barbell Hip Thrust.
  • Dumbbell Romanian Deadlift.
  • Single-Leg Dumbbell Romanian Deadlift.
  • Weighted 45-Degree Back Extension.
  • Standing Cable Pull Through.

Which is better RDL or SLDL?

Given the differences between the lifts, the SLDL usually will stay in the five to eight repetitions per set range, focusing on strength and hypertrophy through moderate to higher repetitions. The RDL—having built-in time under tension—means you can benefit from fewer repetitions per set and more total sets.

Is RDL better than deadlift?

General (RDL) For most fitness enthusiasts and training clients, I highly recommend they prioritize Romanian deadlifts first, building up the hip, hamstring, and lower back strength and mechanics necessary to begin deadlifting.

Is it OK to squat with a Smith machine?

Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they’re performed incorrectly. The most common free-weight mistake people make is leaning their upper body too far forward, which shifts weight distribution from the hips and thighs to the knees and lower back.

Can you get big legs with machines?

Yes, squats are the big-boy move for building thighs, but machines can serve you well if you give them a chance. If quads are your weakness, use machines. This three-move session will go a long way toward helping your legs grow.

What are the best smith machine leg exercises?

Top 7 Smith machine leg exercises. 1 1. Front squat. Main muscles: Quads, glutes. If you want more muscular quads, then the Smith machine front squat needs to be part of your Smith 2 2. Hack squat. 3 3. Back squat. 4 4. Lunge. 5 5. Calf raise.

How to use a smith machine Stiff Legged Deadlift?

Smith Machine Stiff-Legged Deadlift Instructions To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart.

What muscles does the Smith machine Romanian deadlift work?

The hamstrings are the prime movers during the Smith machine Romanian deadlift. Because of the extremely high levels of muscle tension that results from the deep eccentric stretch, RDLs are just about the best mass-building hamstring exercise that you can do.

Can You isolate your quads with a smith machine leg extension?

Since performing a leg extension Smith machine style is virtually impossible, you need to get creative if you want to isolate your quads. After trying dozens of different Smith machine lower body exercises, I finally settled on the sissy squat as the best quad isolator.