smith hack squat

How to perform it

Adjust the barbell on the smith machine to an appropriate height for your body. Stand with your feet shoulder-width apart, toes slightly pointed outwards. Position yourself under the barbell, resting it on your upper traps and shoulders. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Engage your core and keep your chest up as you unrack the barbell. Take a step back and position your feet slightly wider than shoulder-width apart. Bend your knees and lower your body down, keeping your chest up and back straight. Continue descending until your thighs are parallel to the ground or slightly below. Pause for a moment at the bottom, then push through your heels to return to the starting position. Repeat for the desired number of repetitions.

1. 1Adjust the barbell on the smith machine to an appropriate height for your body.
2. 2Stand with your feet shoulder-width apart, toes slightly pointed outwards.
3. 3Position yourself under the barbell, resting it on your upper traps and shoulders.
4. 4Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
5. 5Engage your core and keep your chest up as you unrack the barbell.
6. 6Take a step back and position your feet slightly wider than shoulder-width apart.
7. 7Bend your knees and lower your body down, keeping your chest up and back straight.
8. 8Continue descending until your thighs are parallel to the ground or slightly below.
9. 9Pause for a moment at the bottom, then push through your heels to return to the starting position.
10. 10Repeat for the desired number of repetitions.