Smith Machine Split-Stance Jump

How to perform it

Step-by-step instructions

1. 01Set a very light Smith bar across the upper back and establish a stable split stance within the guided path.
2. 02Brace the trunk and bend both knees into a shallow split squat while keeping the front foot planted.
3. 03Drive explosively upward without switching which leg is forward.
4. 04Land softly in the same split stance with both knees bent and the front knee aligned with the foot.
5. 05Regain complete control before each repetition; stop if the fixed bar path disturbs balance or landing position.