How to perform it

1. 1

   Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back.

2. 2

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

3. 3

   Step under the bar and position it across your upper back, resting it on your traps.

4. 4

   Grip the bar with your hands slightly wider than shoulder-width apart.

5. 5

   Unrack the bar by straightening your legs and stepping back from the rack.

6. 6

   Take a deep breath and brace your core.

7. 7

   Initiate the squat by pushing your hips back and bending your knees.

8. 8

   Lower your body until your thighs are parallel to the ground or slightly below.

9. 9

   Keep your chest up and your back straight throughout the movement.

10. 10

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