Smith Hack Squat

1. Position the Smith bar across your upper back, feet set slightly forward of the bar and about shoulder-width apart.
2. Unrack the bar by rotating it free from the hooks.
3. Brace your core, keep your chest up, and bend your knees and hips to descend.
4. Lower until your thighs are at least parallel to the floor, keeping your heels flat.
5. Drive through your heels to press back up to the starting position.
6. Lock out at the top without hyperextending your knees.
7. Perform 8 to 12 reps, re-hooking the bar safely once the set is complete.

Common Mistakes

• Feet too close to the bar: Standing directly under the bar path forces your knees way forward and shifts stress onto the knee joint. Step your feet out in front of the bar before squatting.
• Only lowering halfway: Cutting the range short reduces quad and glute engagement. Descend until your thighs are parallel or slightly below.
• Letting the heels rise: Heels lifting off the platform means the weight has drifted onto your toes. Keep weight through your mid-foot and heel throughout.
• Forgetting to re: hook the bar: Failing to twist the bar back into the rack hooks between sets leaves a loaded bar unsecured. Always confirm the hooks catch before letting go.