- 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.
