Smith Machine Deadlift with Straight Legs

Adjust the height of the bar in the racks so that it is at the level of the middle of your thighs. Select the desired weight. Grab the bar with a pronated grip (palms facing down). Brushes at shoulder width. Use straps so as not to hurt your wrists if the weight is large. Keeping your back straight, raise the barbell by fully extending your arms. The body is straightened, the legs are shoulder-width apart or narrower. The knees are slightly bent. This will be your starting position. Without bending your knees, as you exhale, tilt, lowering the barbell down to your feet. The back should remain straight. You will feel a stretch in the hamstring muscles. The movement is like trying to pick something up from the floor without bending your knees. As you inhale, straighten up, straining your hips and buttocks, returning to the starting position. Complete the required number of repetitions. Warning: Do not perform this exercise if you have lower back problems. Make sure that your back is constantly arched at the waist. Otherwise, there is a risk of injury. Avoid jerking or sudden movements. Variations: You can also do this exercise using dumbbells or a regular barbell.