Smith Romanian Deadlift

Stand with the bar in front of your thighs and unlock your knees slightly. Even with the rails guiding the bar, brace your core and back so your torso does not collapse first.

Push your hips back and hinge your torso, lowering the bar close to your legs. Keep your knee angle nearly unchanged and lower slowly until your hamstrings lengthen.

Drive your hips forward to stand. Do not arch your back; use your glutes to return your pelvis to neutral.

Feel your hamstrings lengthen, then your glutes squeeze at the top. The rails help the path, but the quality of the movement depends on how accurately you push your hips back.

Trying to lower extra deep because of the rails can round your back and increase strain. Repeat the range where your hamstrings feel the most tension rather than chasing the floor.

Inhale before lowering to brace your torso, then exhale as you rise. Reset your breathing at the top before the next rep.

The rails simplify the path, but you still have to create the hip hinge. Lowering the bar slowly helps you learn to push your hips back more accurately.