Smith Machine Squat to Bench
The Smith machine squat down to a bench behind; the bench sets the depth and the rails steady the bar.
How to do it
Setup
Smith bar across the upper back, a bench behind at knee height, feet slightly forward.
Steps
- Unhook the bar and sit back to the bench.
- Touch it lightly without unloading the legs.
- Drive up to standing, then rack the bar.
Common mistakes
Sitting down fully on the bench: a touch, never a rest. Bench set lower than your depth: raise it to parallel. Feet under the bar: set them forward so the hips can sit back.
Breathing
Inhale down, exhale up.
