- With bar upper chest height, grasp bar with overhand shoulder
width grip. Position bar on front of shoulders with elbows forward
and wrists hyperextended. Place feet slightly forward. Disengage
bar by rotating bar back.
- Squat down by bending hips back while allowing knees to bend
forward, keeping back straight and knees pointed same direction
as feet. Descend until thighs are just past parallel to floor.
Extend knees and hips until legs are straight. Return and repeat.
- Keep head facing forward, back straight and feet flat on
floor; equal distribution of weight through forefeet and heel.
Knees should point same direction as feet throughout movement.
Also see bodybuilding-style
Smith Squat and Smith