Smith Machine Donkey Kick
On all fours under a Smith bar, the sole of one bent leg drives the bar up; the machine adds load to the donkey kick.
How to do it
Setup
On all fours under the Smith bar, the sole of one foot under it, knee bent.
Steps
- Turn the bar off its hooks with the foot.
- Drive the sole up until the thigh is level.
- Lower slowly; re-hook the bar after the set.
Common mistakes
Arching under the bar: stop at a level thigh. Foot slipping off the bar: sole flat and centered under it. No safeties set: stops just below the lowest point.
Breathing
Exhale driving up, inhale lowering.
