Getting Started

• 1

  Stand with your feet hip-width apart in front of the smith machine bad grab the bar in front of your chest with your arms bent and hands shoulder-width apart.

• 2

  Unclip the smith bar and squeeze your abdominal and gluteal muscles and raise the barbell overhead.

• 3

  Lock your arms above your head and stay tall.

• 4

  Carefully return to the starting position.