Smith Chair Squat

Setup

1. 01Set the Smith bar at upper chest height and load it.
2. 02Place the bar across the upper back and grip it just outside the shoulders.
3. 03Walk both feet well forward of the bar line, about shoulder width apart.
4. 04Rotate to unrack and lean back slightly into the bar.

Execution

1. 01Brace and sit the hips back and down as if lowering into a chair.
2. 02Descend until the thighs are around parallel with shins near vertical.
3. 03Keep the whole foot flat and the torso resting against the bar path.
4. 04Drive through the heels to stand back to a tall finish.

Checkpoints

• -Feet are far enough forward that shins stay close to vertical.
• -Hips reach roughly parallel at the bottom.
• -Weight stays through mid-foot and heel.
• -Torso angle stays consistent, supported by the fixed bar.

Common mistakes

• -Setting the feet directly under the bar, which turns it into a knee-dominant grind.
• -Rising onto the toes out of the bottom.
• -Cutting depth well above parallel.
• -Unhooking the bar without confirming the catch direction first.