Smith-Machine Full-Squat

Smith Full Squat Instructions

- Weight plates (optional, depending on your strength level)

Setup

1. Adjust the Smith Machine: Set the bar at shoulder height. Add appropriate weight plates if you are using added resistance.
2. Position Yourself: Stand facing the bar. Place your shoulders under the bar, resting it across your upper back (trapezius area).
3. Foot Placement: Stand with your feet shoulder-width apart. Your toes should be pointed slightly outward.

Execution

1. Unrack the Bar: Lift the bar off the rack by straightening your legs. Step back a few inches while keeping your feet stable.
2. Start the Squat: Begin by pushing your hips back and bending your knees. Keep your chest up and your back straight.
3. Lower Your Body: Squat down until your thighs are at least parallel to the ground or lower if you can maintain good form. Your knees should track over your toes.
4. Pause: Hold the squat position for a moment at the bottom to maintain tension in your muscles.
5. Return to Start: Push through your heels to rise back up to the starting position, straightening your legs and bringing your hips forward.

Tips

- Breathing: Inhale as you lower into the squat and exhale as you rise back up.
- Form Check: Ensure your knees do not cave inwards and maintain a straight back throughout the movement.
- Warm-Up: It's a good idea to warm up your legs with lighter squats or stretches before heavier lifts.

Safety

- If you’re new to squats, practice without weights first to master the form.
- Consider having a spotter or using the safety features of the Smith machine, especially with heavier weights.