How to do it
Squeeze your armpits down to lock your lats.
- 1
Set the Smith machine bar to the lowest setting.
- 2
Stand with your feet hip-width apart, toes pointing forward.
- 3
Bend at the hips and knees to grasp the bar with a shoulder-width grip.
- 4
Engage your core, keep your back straight, and lift the bar by extending your hips and knees.
- 5
Stand tall at the top of the movement without leaning back.
- 6
Lower the bar back to the starting position by hinging at the hips and bending the knees.
- 7
Repeat for the desired number of repetitions.
Expert tip
Keep the bar close to your body, your back straight, and drive through your heels to protect your lower back and effectively engage your posterior chain muscles.
Common mistakes
- ✕Rounding the lower back
- ✕Jerking the bar off the floor
- ✕Hyperextending the spine at the top