Smith Sprint Lunge

Setup

1. 01Set the Smith bar to upper chest height and load it lightly to start.
2. 02Place the bar across the upper back and unrack with a firm grip.
3. 03Step the working foot forward of the bar line and the other leg well behind you.
4. 04Lean the torso forward 20 to 30 degrees so the shin, torso, and rear leg form one drive line.

Execution

1. 01Brace and lower under control by bending the front knee.
2. 02Let the rear knee travel toward the floor while the front heel stays planted.
3. 03Stop just short of the rear knee touching down.
4. 04Drive hard through the front foot back to the start without losing the forward lean.

Checkpoints

• -Front knee tracks over the toes, not inward.
• -Torso lean is set by the hips, not by rounding the back.
• -Front heel stays down through the whole drive.
• -The bar moves only along the rails, with no shifting under it.

Common mistakes

• -Standing too upright and turning it into a regular split squat.
• -Placing the front foot too close to the bar line so the knee shoots far forward.
• -Bouncing the rear knee off the floor.
• -Pushing through the toes instead of the whole front foot.