Smith Machine Squat

• Before you add any weight on the bar, position it a little lower than the shoulders.
• That way you can properly lift the bar once loaded with the appropriate weight.
• The bar alone is 15 pounds.
• Place the safety clips just above knee height on both sides to protect you and to ensure you do not squat too low causing injury.
• Place the bar on the tops of your shoulders on the base of the neck.
• Position your legs about shoulder-width apart, with your hips, knees, and toes facing forward.
• As you begin, squeeze your glutes while you unhook and get ready to squat. Flip the hooks back to clear the bar as you move up and down in your squat.
• Making sure to keep your spine in a neutral position while engaging your core as you squat.
• Keep your weight in your heels, while able to move your toes.
• That will ensure focus on your quads and glutes keeping stress off the knees.
• Squat to a 90-degree position, and back up to starting position without locking the knees at the top.
• Repeat until desired reps are achieved.
• Once finished, be sure to flip the hooks onto each side peg before exiting the bar.

Strength

Movement Pattern: Squat, Strength
Avoid:
Other Options:
Be Safe: Slow and controlled Movements
Contraindications