- Weight plates (optional for added resistance)
1. Setup:
- Begin by adjusting the Smith machine bar to about knee height.
- Add appropriate weight plates to both sides of the bar if necessary.
2. Positioning:
- Stand facing the bar with your feet shoulder-width apart.
- Position your shins close to the bar.
- Bend at your hips and knees to lower your body, grasping the bar with an overhand grip (palms facing you), just outside your legs.
- Keep your back straight and your chest up as you hold the bar.
3. Starting Position:
- Stand tall with your feet firmly grounded. The bar should be resting against your thighs.
- Ensure your shoulder blades are retracted, and your core is engaged to maintain stability.
4. Movement:
- Inhale and start the lift by driving through your heels, pushing your hips forward, and standing up straight.
- Keep the bar close to your body as you lift it. Your knees should extend as your hips move forward.
- Continue pushing upwards until you are fully standing, with your hips fully extended and the bar resting against your thighs.
5. Lowering Phase:
- Exhale as you lower the bar by bending at the hips and knees while maintaining a straight back.
- Slowly bring the bar back down to the starting position, ensuring it stays close to your body.
6. Repetitions:
- Repeat for the desired number of repetitions (generally 8-12 for beginners).
Tips:
- Focus on form over weight; proper technique is crucial for safety and effectiveness.
- If you're unsure about your form, consider having a trainer assist you or use a mirror to monitor your posture.
- Always warm up before starting your workout to prepare your muscles and avoid injury.
