Push down through your heels to stand back up, squeezing your butt as you reach a standing position.Be sure to keep your head in an excellent neutral position! Engage your core muscles as you slowly squat until your knees are at a 90-degree angle.Push upward to lift the bar out of its locked position.Step slightly in front of the rack, feet hip-distance apart, to allow the bar to rest gently on the back of your shoulders.Grip the bar with your hands about shoulder-width apart.Place the bar - bare or preloaded with weight - at shoulder height.Here’s how to complete this classic move on a Smith machine: So, how do you use a Smith machine? Here’s the 411 on how to use a Smith machine to pump up your glutes, traps, and more.
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