equipment

Smith Machine

sets

3

reps

8-12

rest

90-120 sec

1. Set the bar at roughly upper-chest height and check the safety stops.
2. Step under the bar and rest it across your upper back.
3. Place your feet slightly in front of the bar line, about shoulder width apart.
4. Unrack the bar by rotating the hooks free.
5. Brace your midsection and set your chest up.

1. Lower by bending your knees and hips together.
2. Let the fixed bar path guide the descent.
3. Descend until your thighs are at least parallel with the floor.
4. Drive through your whole foot to stand back up.
5. Rotate the bar back onto the hooks to finish the set.

Inhale as you lower, exhale as you drive back up.

• Set the safety stops before you start the set.
• Place your feet slightly forward so your knees and hips can travel naturally.
• Keep your whole foot in contact with the floor.
• Keep your knees tracking in line with your toes.
• Rotate the hooks fully before trusting the bar at the end.

• Setting the feet directly under the bar so the position feels cramped.
• Skipping the safety stops.
• Letting the knees cave inward.
• Assuming the fixed path means heavier weight is automatically safe.
• Failing to re-rack the bar properly at the end of the set.

From standing to thighs at or below parallel, guided by the machine's fixed bar path.