Set up on the Smith machine by placing the loaded bar on your back across your traps and shoulders. Your feet (toes only) will be on a raised and stable platform directly under the Smith bar. This is your starting position.
Unlock the safety hooks and begin by raising yourself up as high as you can by focusing on pushing away with your toes. Keep your legs as straight as possible and don't allow your knees to bend (if the weight is high, you may have some minimal bend in your knees as you go up). Once at the top, lower yourself 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 when done slower
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.