Smith Up and Downs

This is a tough exercise, that works all of the muscles of the lower body, and as such, you should aim to work with a light weight, getting use to the movement, prior to using a heavy weight.

START

MIDWAY

FINISH

Begin with the weight resting across your shoulders, standing tall, with your feet shoulder width apart, arms spread wide on the bar to establish a strong stability position.

Smoothly lower one knee and foot all the way down to the floor, resting them both on the floor, whilst you rest the other knee and foot down, so that your finish position has you kneeling on the floor, with a straight back, weight across your shoulders.

From your kneeling position, reverse the process, so that you come up to a single kneeling position, and then standing all the way back up.

You may wish to protect your knees by placing a cushioned mat on the floor.

Always make sure that any locking bolts are adjusted to enable you to a have a full range of movement, taking care that the weight you start with is one that you will be able to lift whilst in the kneeling position.