Set up on the Smith machine by placing the loaded bar on your back across your traps and shoulders. Place both feet (toes only) on a raised and stable platform directly under the bar. Turn your toes inside and heels out. Keep your legs straight (no bending in the knees) and get ready for the initial raise. This is your starting position.
Raise your entire body up as high as you can using nothing but your toes and calves. Once at the top, hold for a fraction of a second and then return down (go as deep down as you can).
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't allow your knees to bend; focus on keeping the bend almost non-existent
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.