Smith Leg Press

준비 자세

1. 01Set the Smith bar high enough to reach with your legs while lying beneath it.
2. 02Lie on your back with hips directly under the bar path, on the floor or a low bench.
3. 03Place both feet flat on the bar at shoulder width, toes slightly out.
4. 04Press to a soft lockout and rotate the hooks open with your feet carefully.

수행

1. 01Brace and bend the knees to lower the bar toward the hips.
2. 02Bring the knees toward the chest until the hips begin to curl, then stop.
3. 03Keep even pressure through both feet on the bar.
4. 04Press the bar back up to a soft knee lockout.

체크포인트

• -Hips and lower back stay flat on the surface.
• -Feet stay centered on the bar so it cannot tip.
• -Knees track in line with the feet.
• -Safety stops are set below the lowest bar position before starting.

흔한 실수

• -Skipping the safety stops on an exercise where the bar is over the body.
• -Placing feet unevenly and letting the bar rotate.
• -Lowering so deep the pelvis rolls off the floor.
• -Using loads you cannot re-hook safely at the end of the set.