Smith Low Bar Squat

Setup

1. 01Set the Smith bar just below shoulder height.
2. 02Place the bar low across the rear delts, below the top of the traps.
3. 03Grip tightly and pull the elbows back to shelf the bar on the upper back.
4. 04Set feet shoulder width or slightly wider, under to slightly in front of the bar.

Execution

1. 01Brace, unrack, and sit the hips back as you break at the knees.
2. 02Allow a moderate forward torso lean within the fixed bar path.
3. 03Descend to at least parallel with the whole foot planted.
4. 04Drive the hips up and forward to return to lockout.

Checkpoints

• -Bar stays shelved on the rear delts, not sliding down the back.
• -Hips travel back noticeably more than in a high bar squat.
• -Spine stays neutral despite the torso lean.
• -Depth hits parallel consistently.

Common mistakes

• -Carrying the bar too low without the shelf, straining the wrists and shoulders.
• -Fighting the fixed path with a foot position that does not match the lean.
• -Letting the chest collapse in the hole.
• -Turning the ascent into a good morning by raising the hips first.