01
HOW TO PERFORM IT
Make every rep comparable.
SetupPosition your shoulders and back firmly against the pads and place your feet where you can squat comfortably through a repeatable range of motion.
ExecutionUnlock the machine, descend under control while keeping your torso supported, then drive through the platform to return to the top without cutting the depth short.
Key cueLet the machine guide you, but keep the depth yours.
02
WHAT TO TRACK
Record more than the weight.
Keep machine settings, stance and depth consistent. Log the machine load, repetitions and RIR.
03
HOW TO PROGRESS
Change one useful variable at a time.
Add repetitions first when appropriate, then make small load increases without shortening the range of motion used previously.