How to perform it

1. 1

   Adjust the barbell on the smith machine to an appropriate height for your body.

2. 2

   Stand with your feet shoulder-width apart, toes slightly pointed outwards.

3. 3

   Position yourself under the barbell, resting it on your upper traps and shoulders.

4. 4

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

5. 5

   Engage your core and keep your chest up as you unrack the barbell.

6. 6

   Take a step back and position your feet slightly wider than shoulder-width apart.

7. 7

   Bend your knees and lower your body down, keeping your chest up and back straight.

8. 8

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

9. 9

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

10. 10

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