Smith Machine Squats

Instructions

1. 1.Stand up straight with feet shoulder width apart and turned out slightly. Hold the smith machine barbell on top of your traps and look forward. This is your starting position.
2. 2.Unhook the barbell. While looking forwards and keeping your back straight, squat down until your thighs are parallel with the floor.
3. 3.Pause for a second, then press down with your heels to return the starting position.
4. 4.Repeat for as many repetitions as required. Remember to hook the barbell when done with the exercise.

Tips

• You can perform this exercise with your heels elevated on a plate if you lack the flexibility to go down far enough.
• Make sure your legs never go less that 90 degree angle between your upper and lower legs as this places undue stress on the knee joint.
• Perform the reps slowly and in a controlled manner. Technique first, weight second!.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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