smith front squat (clean grip)

Instructions

1. 1

   Step 1: Set up the smith machine with the barbell at shoulder height.

2. 2

   Step 2: Stand facing the barbell with your feet shoulder-width apart.

3. 3

   Step 3: Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.

4. 4

   Step 4: Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids.

5. 5

   Step 5: Keep your chest up, back straight, and core engaged.

6. 6

   Step 6: Lower your body by bending at the knees and hips, as if sitting back into a chair.

7. 7

   Step 7: Continue lowering until your thighs are parallel to the ground or slightly below.

8. 8

   Step 8: Pause for a moment, then push through your heels to return to the starting position.

9. 9

   Step 9: Repeat for the desired number of repetitions.