Thrust rod in the slope in the Smith machine

Thrust rod in the slope in the Smith machine — technique exercises:

1. Adjust the height of the Griffon in the simulator Smith so that it was below your knees on 5 cm.
2. Slightly bend your knees and lean forward, bending at the waist until your upper body will be almost parallel to the floor. Keep your back straight. Tip: the head should be raised.
3. Take Grif bronirovanii grip (palms facing down), remove it from the racks. The Griffon should be in front of you in outstretched perpendicular to the body and floor hands. This will be your initial position.
4. Keep your body still, exhale and pull the bar towards yourself by bending your elbows. Keep the elbows close to the torso, the weight must be held by the forearms. At the end of the movement, squeeze the back muscles and hold this position for a few seconds.
5. On the inhale slowly lower the barbell to the starting position.
6. Complete the required number of repetitions.

Caution: avoid this exercise if you have back problems or lower back. Watch carefully that the back was arched lower back throughout the whole exercise, otherwise you can injure your back. If you have doubts about the chosen weight, it is better to take less than more weight.

Variations: you can also perform this exercise using spinaroonie grip (palms facing you). Alternatively, the Smith machine you can use a barbell or dumbbells.