Be careful and go slow if this is your first time. Also, proper shoes are needed for this machine. Wear shoes that are flat-soled to provide you with the most support and stabilization.
Adjust the bar to fit you. Make sure there are no weighs on the bar and lift it up. Then, move the bar back or forward to unhook it from the hook, then place it on a hook that is just below your shoulders. Along with adjusting the bar, every Smith Machine has safety hooks. You can adjust these hooks so if there is ever a time you are unable to return to a stand-up position the safety hooks will catch the bar preventing injury.
Start off with no weights on the bar.
Stand in the middle of the bar so the bar weight is evenly distributed. While doing this, place your hands on the bar just outside of your shoulders using an overhand grip. Your elbows should always be facing down.
Confirm that you've adjusted the bar correctly. The bar should be on the bottom of your neck and the top of your back. The bar needs to be resting on the top of your trapezius muscle. If the bar is hurting you, this is most likely because you are placing the bar too high on your neck.
Unlock the bar. Use your leg/glute muscles to lift the bar up slightly. Then, move it forward or back depending on the machine you are using.
Adjust your posture. Plant your feet shoulder-width apart. Point your toes outward slightly. Your feet should not be directly under your shoulders, but about 5-6 inches in front of your body so when you squat, your body can allow the machine to assist you.
Keep your heels flat on the ground.
Brace your ab muscles and inhale as you lower your body.
Keep your head and spine in a neutral position. Bend your knees until they are at a 90-degree angle. Hold for about one second.
Use your quad/glute muscles to lift the weight back up. Exhale as you push the bar back up and return to a standing position.
Tighten your glutes at the top of your squat.
Try to perform another squat. Or, you can rerack the bar on to the hook before stepping away. This is referred to as one “rep” and you may begin to add more weight as you see fit while maintaining proper form.
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