Okay guys, these are Smith Machine, Romani and Deadless. So what I want you to do is standing nice and close to the Smith Machine, getting then basically moving back about a couple of inches. You're all you're doing is you're feeding about shoulder with a part, but chest is up, so your shoulders aren't caving in. And you hip-hins, so the first thing you do is you have to come back, knees let give way a tiny bit, and you're coming down, coming down. All the way as deep as you can, until your back starts to round. So let me stop just before your back rounds, and then you're coming up, squeeze the bar, I'll show you two more times. Coming down, leading with the hips, getting as much depth as you can, the hips stay as high as they can, like you'll be on, say you're coming up and squeezing your bar. Okay, one more time, coming down, sit on those heels, allow the way to pull you down just before your back rounds, and then you're coming up and squeezing the bar. So that guys, as a Smith Machine, Romani and Deadless.