1 - Adjust the height of the Smith machine bar to the appropriate level. Stand with the balls of your feet on the platform and your shoulders under the bar.
2 - Position the bar across the top of your shoulders and grasp it with both hands. Your feet should be shoulder-width apart and your toes pointing straight ahead.
3 - Keeping your core tight, raise your heels off the platform as high as you can. Hold this position for a few seconds, then lower your heels back down slowly.
