Set the rack hooks below shoulder height and safety arms near the chosen depth.
2
Place the bar securely across the upper back and take an even grip.
3
Walk out only far enough to clear the hooks before setting the feet.
How the movement works
1
Sit the hips down between the feet while the knees track with the toes.
2
Drive through the whole foot to stand with the hips and knees extending together.
RECORD IT IN SELFMATE
Load + repetitions
SelfMate remembers previous values and keeps this movement in the same private history as the rest of your training.
Equipment geometry and adjustment points vary by manufacturer. Follow the placard on the specific machine and ask a qualified trainer when you are unsure.
Your next session
Understand the movement. Keep the record.
Use the guide here, then open SelfMate beside the equipment when you are ready to record the work.