Among exercise equipment, the Smith machine is a very good equipment. I believe some people are familiar with the Smith machine. Of course, the Smith machine has many uses. At the same time, there are many movements that use the Smith machine, such as the Smith squat. But many people don’t know how to do the Smith Squat. So, what is the standard movement of the Smith Squat? Let’s take a look.
Smith Squat Standard Movement
1. Adjust the barbell position of the exercise machine to below shoulder height, and then add a barbell plate of appropriate weight to the barbell. Stand with your feet shoulder-width apart, parallel to each other.
2. Hold the barbell with both hands tightly, with the distance between them as wide as possible, and at the same time, the palms are facing forward. Straighten your legs and move the barbell up and away from the guard.
3. Step forward with your legs until your body leans slightly backward. Stand with your feet shoulder-width apart, with your toes pointing forward. Bend your legs and knees until the angle is less than 90 degrees. Straighten your legs, push your heels downward, and move your body upward to the starting position.
Notes:
1. The great thing about the Smith Machine is its versatility. By changing the forward position of your feet, you can exercise the muscles of your thighs to varying degrees to build your quadriceps, biceps femoris, and gluteus maximus.
(1) When the feet are in the same vertical plane as the barbell, or the body's center of gravity is further back, the quadriceps are mainly exercised, while the stimulation of the biceps femoris and gluteus maximus is minimized;< /p>
(2) As the feet together move forward, the exercise stimulus gradually shifts to the biceps femoris and gluteus maximus.
2. Although free weight squats are often considered the best exercise for increasing leg muscle mass, the effect will be better if combined with Smith machine squats and leg presses in regular training.