Step 1

Set the height of the Smith machine bar to slightly below shoulder height. Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Step underneath the bar so that it is resting against your collarbone and stand up tall to release it from its locked position. Draw your elbows forwards and underneath the bar and plant both feet on the floor slightly further than shoulder-width apart. This is your starting position.

Step 2

Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your elbows remain elevated and your back remains as upright as possible.

Step 3

Exhale. Extend both knees to return to the starting position. Repeat for the specified number of repetitions before returning the bar to its locked position.

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