Smith Machine Good Morning
Position the bar across your upper traps inside the Smith machine and unrack it with a shoulder-width stance and a slight bend in your knees. Brace your core and keep a neutral spine as you hinge at the hips, pushing your glutes back and lowering your torso toward parallel. Stop when you feel a strong stretch in your hamstrings without rounding your lower back. Drive your hips forward to return to standing, squeezing your glutes at the top. The fixed bar path lets you focus on the hinge without balancing the load.
HAMSTRINGS · LOWER BODY
How it is executed
- Position the bar across your upper traps inside the Smith machine and unrack it with a shoulder-width stance and a slight bend in your knees.
- Brace your core and keep a neutral spine as you hinge at the hips, pushing your glutes back and lowering your torso toward parallel.
- Stop when you feel a strong stretch in your hamstrings without rounding your lower back.
- Drive your hips forward to return to standing, squeezing your glutes at the top.
- The fixed bar path lets you focus on the hinge without balancing the load.
- Muscles worked
- Hamstrings
- Primary muscle
- Hamstrings
- Equipment
- Smith machine
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Put it to work in Kaizer
Glossary and calculators
HypertrophyHypertrophy is the increase in muscle fibre size in response to sustained resistance training.Linear progressionLinear progression is the scheme where load rises by a fixed amount every session or every week, with sets and reps held constant.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
