Sit down on a flat bench that is set up in front of the smith bar. Place your feet (toes only) on a raised and stable platform and then place the loaded Smith bar on top of your legs (a bit past your mid-thigh line closer towards your knees). This is your starting position.
Raise the bar up as high as you can using nothing but your toes by pushing away from the platform. Once at the top, hold for a fraction of a second and then lower the bar back down to the starting position.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't rush this movement; it's more effective if done slower
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.