How to perform it

1. 1

   Set up the smith machine with the bar at hip height.

2. 2

   Stand with your feet shoulder-width apart, toes pointing slightly outward.

3. 3

   Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart.

4. 4

   Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.

5. 5

   Stand up straight, fully extending your hips and knees.

6. 6

   Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.

7. 7

   Repeat for the desired number of repetitions.

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