How to perform it

1. 1

   Set up the smith machine with the barbell at shoulder height.

2. 2

   Stand facing the barbell with your feet shoulder-width apart.

3. 3

   Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.

4. 4

   Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids.

5. 5

   Keep your chest up, back straight, and core engaged.

6. 6

   Lower your body by bending at the knees and hips, as if sitting back into a chair.

7. 7

   Continue lowering until your thighs are parallel to the ground or slightly below.

8. 8

   Pause for a moment, then push through your heels to return to the starting position.

9. 9

   Repeat for the desired number of repetitions.

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