Smith Full Squat

Setup

1. 01Set the Smith bar at upper chest height and step under it.
2. 02Place the bar across the upper traps and grip just outside the shoulders.
3. 03Set feet shoulder width, slightly in front of the bar line.
4. 04Rotate the bar to unrack and set your brace.

Execution

1. 01Take a breath and squat down between the hips.
2. 02Descend below parallel until the hips are near full flexion.
3. 03Keep the whole foot flat and knees tracking over the toes.
4. 04Stand back up in one smooth drive without bouncing hard out of the bottom.

Checkpoints

• -Depth reaches below parallel every rep.
• -Heels stay planted at full depth.
• -Pelvis stays under control without an aggressive tuck at the bottom.
• -Bar stays balanced on the traps, not the neck.

Common mistakes

• -Placing the feet directly under the bar and getting folded forward.
• -Diving into the bottom and bouncing off the joints.
• -Letting the heels rise in the deepest range.
• -Assuming machine depth equals free-weight readiness at the same load.