- Stand with shoulder width or narrower stance with thigh against
bar. Grasp bar with shoulder width or slightly wider overhand
grip. Disengage bar by rotating bar back.
- With knees and back straight, lower bar by bending hips until
hamstrings are tight, or just before lower back bends. Lift bar
by extending hips until straight. Pull shoulders back slightly
if rounded. Repeat.
- Throughout lift, keep arms, knees, and back straight. Do
not pause or bounce at bottom of lift. Do not lower weight beyond
mild stretch. Full range of motion will vary from person to person
depending on flexibility.
Stand on elevated platform if smith machine does not allow full
range of motion. Also see Straight