- Stand with shoulder width or narrower stance with thigh against
bar. Grasp bar with shoulder width or slightly wider overhand
grip. Disengage bar by rotating bar back.
- With knees bent, lower bar toward top feet by bending hips
and keeping waist straight. Lift bar by extending at hips until
standing upright. Pull shoulders back slightly if rounded. Extend
knees at top if desired. Repeat.
- Throughout lift keep arms and back straight. Do not pause
or bounce at bottom of lift. Do not lower weight beyond mild
stretch. Full range of motion will vary from person to person
depending on flexibility.
Stand on elevated platform if smith machine does not allow full
range of motion. Those with less
flexibility may have to bend their knees more. Knees can
be kept bent throughout movement. Also see Stiff