Stiff-Legged Deadlift (Machine)
Also called Stiff-Legged Deadlift (Gym Machine), Smith Machine Stiff-Legged Deadlift
How to do it
Set the Smith machine bar to mid-thigh height and take it with an overhand grip, knees almost straight. Push the hips back and lower the bar down the legs until the hamstrings stretch, then drive the hips forward to lockout.
Setup
Set the Smith or guided bar around mid-thigh height and stand so it tracks close to the legs. Use an even overhand grip, feet hip width, knees nearly straight but unlocked, and torso braced.
Where you should feel it
Primarily through the hamstrings with the glutes and lower back assisting along the guided bar path. Stop before the fixed path forces spinal rounding or knee bend.
When to use it
Use for stable hamstring-focused hinge volume when balance and bar drift should be minimized. Controlled sets of 8-15 reps work well.