- 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.)
- Raise the weight back to starting position.
- 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.
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