1) Set the bar of a smith machine (or squat rack) at about waist height.
2) Lay under the bar whilst facing it.
3) Grab the bar with a shoulder width grip with your palms facing away from you. Keep your feet on the ground.
4) Exhale and pull yourself towards the bar. Remember to keep your back straight and your core tight. Keep your body at a completely straight line throughout the movement.
5) Hold the top position (where the bar is about to touch your chest) and pull your shoulder blades back and squeeze your back muscles.
6) Inhale and lower yourself back to your starting position.
- Bring another elevated surface where you can lift your feet on. This will increase the weight load and make the exercise harder.
- If you have a training buddy with you, ask them to place weighted plates on your lap or your abs to add extra resistance.
- If you find this exercise hard to complete, then raise the level of the bar. The higher the bar the lower the resistance and vice versa - the lower the bar, the higher the resistance.