If You Have No Spot­ter

SHAPE (USA) - - Strong + Fit -

Your gym al­most cer­tainly has a Smith ma­chine— the stand­ing one in which an at­tached bar­bell slides up and down along a set of ver­ti­cal guides. Use it as train­ing wheels. “For a back squat [in which the bar is across your back], stand with your feet shoul­der-width apart, heels di­rectly un­der the bar,” says strength and nu­tri­tion coach Adam Rosante, cre­ator of the Two Week Trans­for­ma­tion pro­gram and a Shape Brain Trust mem­ber. “Keep­ing your chest up and core braced, lower as far as you can with­out los­ing the nat­u­ral curve in your lower back. Drive up through your heels.” Be­gin by squat­ting the bar alone to nail the form, then add your weight. If you need to bail in the mid­dle of a lift, you can swivel the bar so the hooks “rerack” onto the near­est pegs.

SPOT YOUR­SELF Thanks to pegs all along the frame, you can rerack the bar­bell at any point.

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