Squat (Smith Machine)
A variation of the barbell back squat performed using a Smith machine, offering stability and guidance during the movement.
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Squat (Smith Machine)
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Step-by-Step Instructions
1. Set Up
Position the barbell on the Smith machine at shoulder height. Step under the bar, placing it across your upper back, just below your traps. Grip the bar firmly, slightly wider than shoulder-width apart.
- Adjust the safety bars to a position just below your lowest squat depth.
- Ensure your feet are shoulder-width apart, with toes slightly pointed outwards.
2. Unrack the Bar
Unrack the bar by carefully stepping forward and using your legs to support the weight. Maintain a stable stance and engage your core.
- Keep your back straight and your core tight.
- Use your legs to unrack the bar and not your back.
3. The Descent
Slowly lower your body by bending at the knees and hips, keeping your back straight. Aim to descend until your thighs are parallel to the ground or slightly below. Ensure your knees track over your toes.
- Maintain a controlled descent, avoiding a rapid drop.
- Keep your weight on your heels to maximize glute and hamstring engagement.
4. The Ascent
Push through your heels to return to the starting position. Maintain a controlled and steady movement, engaging your glutes and quads.
- Avoid bouncing at the bottom.
- Focus on maintaining a straight back throughout the entire movement.
5. Rack the Bar
Once you've completed your set, carefully step back under the bar and return it to the rack.
- Use controlled movements to rack the bar safely.
- Always double-check the safety bars are properly positioned.
Form Tips
✓Maintain a Neutral Spine
Avoid excessive arching or rounding of your back throughout the entire exercise.
✓Proper Foot Placement
Position your feet shoulder-width apart, with toes slightly pointed outward. This helps maintain balance and stability.
✓Controlled Movement
Avoid bouncing at the bottom of the squat and maintain a controlled descent and ascent.
Common Mistakes
Knees collapsing inwards
Focus on pushing your knees outwards, aligning them with your toes. Engage your glutes to maintain stability.
Rounding of the back
Engage your core muscles and maintain a neutral spine throughout the movement. If you find yourself rounding, reduce the weight.
Heels lifting off the ground
Maintain your weight in your heels. If your heels lift, it might indicate that your weight is too heavy.
Inconsistent depth
Practice going to the same depth with each repetition to maintain proper form and ensure consistent muscle engagement.
Using excessive weight
Start with lighter weights to master the form, gradually increasing the load as you build strength and confidence.
Alternative Exercises
- Box Squat (Smith Machine)
- Front Squat (Smith Machine)
Complementary Exercises
- Leg Press
- Hamstring Curls
- Calf Raises
