Getting Started

• 1

  Stand in front of a smith machine or squat rack, set the bar to your desired height, somewhere around your waist height.

• 2

  Lay under the bar, looking upward toward the ceiling.

• 3

  Grab the bar, your arms should be fully reaching outward so you can get ahold of the bar with a strong grip (overhand).

• 4

  Lift your body upward with just your heels touching the floor, make sure to lead with your chest and keep your body straight.

• 5

  Pause for a second in this position and then slowly lower yourself back down to the starting position.