Smith Machine Sumo Squats

Start by setting the bar at about chest or shoulder height, and the safety stops at around waist level or just below if you decide to use them. Grab the bar wider than your shoulders to your preference and shoot your head under the bar creating a pocket for the bar with your traps. Keep your elbows up and your wrists rounded so that the weight doesn’t hurt your wrists. Unrack the bar in a back squat position and step your feet wider than shoulder width, with your feet turned out and your ankles in line with the bar path or close to it. Squat down by sitting back as far as possible bending the knees and the hips while pushing the knees and feet out the entire time to work our hips and glutes more. Try to “spread the floor” on the way down and up in order to keep your hips tight by pushing your feet towards the front sides of the room. Keep your abs tight the entire time. If you are doing these heavy and are holding your breath and bracing your core for each rep like a powerlifter, make sure to catch your breath and re-brace when you are at the top of each rep.