Sled Full Hack Squat

Positioning:
1. Begin by adjusting the machine to fit your height. The shoulder pads should be positioned comfortably on your shoulders.
2. Sit on the sled with your back against the backrest. Your feet should be shoulder-width apart on the footplate, located just above or below shoulder height.
3. Place the balls of your feet on the plate while keeping your heels on the ground.
4. Ensure that your back is flat against the backrest and that you grip the handles firmly.

Movement:
1. Start by releasing the safety lever (if applicable) to allow movement.
2. Inhale as you lower your body. Bend your knees and push your hips back, bringing your thighs toward your chest. Ensure that your knees track in line with your toes and do not extend past them.
3. Lower yourself until your thighs are parallel to the footplate or as low as comfortable while maintaining proper form.
4. Exhale and push through your heels to return to the starting position, straightening your legs while keeping your core engaged and back flat against the pad.
5. Repeat for the desired number of repetitions, focusing on controlled movements.

Tips:
- Begin with lighter weights to master your form before adding heavier weights.
- Keep your core tight to support your lower back throughout the movement.
- Avoid locking your knees at the top of the movement.