Stand with your feet shoulder-width apart. Maintain the natural arch in your back and put the bar on your back. Squeezing your shoulder blades and raise your chest.
Grip the bar across your shoulders and support it on your upper back. Unwrack the smith machine by straightening your legs.
Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees.
Raise the bar back to starting position, lift with your legs and exhale at the top.
Stand facing away from the machine, positioning your feet slightly wider than shoulder-width apart to provide a stable base, and then reach behind you to firmly grip the bar with both hands, maintaining an overhand grip.
Initiate the movement by leaning backward, allowing your upper body to incline while simultaneously bending your knees. As you descend, maintain control
drive through your quadriceps while pushing your hips forward, gradually straightening your knees. Maintain a slow, controlled pace
Place your legs on the bar with your feet at shoulder width.
Release the weight and extend your legs fully, without locking your knees.
Lower the weight until your legs are at a 90° angle (but DO NOT allow your butt and lower back to rise off of the floor. This will put your lower back in a rounded position, which is very dangerous.)
Take a large step forward with one leg until your shoulders are under the smith machine
lower your body until your back knee nearly touches the ground. Your front knee should be bent at a 90-degree angle, and your back leg should be straight.
Push through the heel of your front foot to raise your body back to the starting position.
