1. Position yourself in a Smith Machine with the bar lowered to the height where it is just above the middle of your shins.
2. Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards. This is the sumo stance.
3. Bend at your hips and knees to lower your body down while maintaining a straight and neutral spine.
4. Grasp the bar with both hands inside of your legs, using an overhand grip or a mixed grip (one hand over and one hand under).
5. Ensure your back is straight, chest up, and shoulders slightly back.
6. Take a deep breath, brace your core, and keep your chest up as you press through your heels to lift the bar by straightening your hips and knees.
7. As you lift, ensure the bar is moving straight along the guide rods of the Smith Machine and avoid jerking the bar or using momentum.
8. At the top of the movement, you should be standing straight, with your shoulders back and hips extended. Avoid hyperextending your back.
9. Pause briefly at the top before lowering the bar back down to the starting position under control, allowing the weight to just touch the ground before the next repetition.
10. Repeat for the desired number of repetitions and sets.
It's crucial to maintain proper form and control throughout this lift to prevent injury and to effectively engage the target muscle groups. If you're new to this exercise or weightlifting in general, consider seeking the guidance of a professional trainer to ensure proper technique.
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