1. Setup:
- Adjust the Smith machine bar to about waist height.
- Stand in front of the bar with your feet shoulder-width apart.
2. Positioning:
- Bend your knees slightly and hinge at your hips to grasp the bar with an overhand grip (palms facing you) slightly wider than shoulder-width.
- Your arms should be fully extended, and your torso should be at a slight forward angle.
3. Starting Position:
- Stand tall, ensuring your back is straight and your core is engaged. This is your starting position.
4. Movement:
- Begin the lift by driving through your legs, extending your hips upward while pulling the bar up towards your chin.
- Use your arms and shoulders to assist in lifting the bar. Ensure your elbows lead the movement, staying higher than your wrists.
- As the bar approaches your chin, aim to keep it close to your body.
5. Top Position:
- At the top of the movement, your elbows should be fully raised, and the bar should be at chin level.
- Hold for a brief moment.
6. Lowering the Bar:
- Slowly lower the bar back to the starting position, maintaining control throughout the movement.
7. Repetitions:
- Perform 8 to 12 repetitions, resting briefly between sets as needed.
Tips:
- Keep your movements smooth and controlled to avoid injury.
- Focus on using your shoulders and upper back during the lift.
- Start with a light weight to master the form before increasing the load.
