Get Started
RDL Backline Overload
Beginner 46 min

RDL Backline Overload

Calories

345 kcal

Equipment

Smith Machine, Glute Ham Developer, Barbell, Lat Pulldown Machine, Hyperextension Bench

Intensity

—

Focus

Hamstrings, Upper Back, Lower Back

Workout Exercises

1

Smith Machine Romanian Deadlift

8 min

Smith Machine Hamstrings

Description

A classic hip-hinge done with the Smith machine bar traveling on fixed rails, emphasizing a big hamstring stretch and strong hip extension while keeping a neutral spine. This is a controlled lift focused on pushing the hips back and maintaining a slight knee bend throughout.

How to perform

  1. Step 1

    Step 1

    Stand tall with your feet about shoulder-width and take an overhand grip on the Smith machine bar at mid-thigh. Brace your core, keep your chest up, and soften your knees slightly. Let the bar stay close to your thighs.

  2. Step 2

    Step 2

    Hinge at your hips by pushing them back until you feel a strong stretch in your hamstrings. Keep your back neutral and your knees softly bent, letting the bar slide down close to your legs. Stop when the bar is just below your knees (or when your hamstrings limit you without rounding).

  3. Step 3

    Step 3

    Drive your hips forward to stand tall, squeezing your hamstrings and glutes at the top without leaning back. Keep the bar close as it rises and maintain the same slight bend in your knees. Reset your brace and repeat with the same controlled hinge.