1
Position yourself on the Smith machine or squat rack with feet shoulder-width apart, approximately 12 inches in front of the machine. Adjust the seat height so that when seated, your thighs are parallel to the ground at the start position. Maintain an upright torso against the backrest with core engaged.
2
Grasp the barbell firmly with both hands using an overhand grip, positioned at shoulder width. Ensure the bar rests across the front deltoids and upper chest. Keep your head neutral looking forward and shoulders relaxed back. Feet should be planted firmly with weight distributed evenly across the midfoot.
3
Initiate the descent by bending at the hips and knees simultaneously. Lower your body in a controlled manner by flexing the knee joint while maintaining an upright torso position. Continue lowering until thighs reach parallel to the ground or slightly below, keeping the bar path vertical and knees tracking over toes throughout the movement.
4
Drive through the midfoot and heel to extend the knees and hips, propelling the barbell upward. Maintain the same vertical bar path and torso angle during the ascent. Return to the standing start position with knees fully extended but not locked. Exhale during the pressing phase and maintain continuous tension throughout the repetition.