Smith Machine Squat

Differentiation: Mechanics

This variation of a squat is unique. Here is how: you use a Smith Machine. The Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a standing Barbell Squat using a loose Olympic bar). Not focussing on balancing allows you to intently focus on each contraction in your in Quads, | and Glutes.

Starting Position

To get into starting position, do this...

1) Locate a Smith Machine.

2) Set the safety stops at the lowest possible position for the movement.

3) Position the Smith Bar and swivel hooks slightly below shoulder height.

4) Load plates onto the Smith Bar.

5) As an option, we recommend wrapping a barbell squat pad around the bar to protect your neck.

6) Stand with your back facing the Smith bar and position your body so you are centered in the machine.

7) Grasp the bar - with your hands 6-inches wider than shoulder-width apart - with your palms facing forward

8) Place the bar just below your neck along the upper traps.

9) Place each of your arms an equal distance away from your torso holding the bar - with a palms up grip.

10) Use your legs to push the bar up slightly.

11) Swivel the bar to release the bar's hooks off the Smith Machine's pegs.

12) ...use your hands to stabilize the balance of the bar.

13) Position your feet so that they are facing straight forward and about shoulder-width apart.

14) Straighten your back and point your head and chest upward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you bend your knees and push your hips back to lower your upper body down towards the floor

3) ...until you have squatted as far as possible

4) Hold this position for a count of one second.

5) Now, exhale while forcefully pushing with the middle to back part of your feet to push the bar up to the starting position - fully extended.

6) Focus on using your heels to drive your body weight up and not the front of your feet.

7) Repeat reps for a full set.

8) After completing your set, swivel the bar and rehook it on the bench's pegs.

Proper Form

Pay special attention to following proper form by...

When getting into position to perform this movement-be sure to position your body in the middle of the Smith Machine Bar to generate the most force & stability.

Keep your head facing upward during the movement.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Keep your back flat and not rounded during the movement.

Be sure to drive into the floor with your heels to avoid swaying forward onto your toes and complicating the movement. Imagine pushing straight up and do not lean forward - keep the weight on the heel of your feet.

Gear Advice

Some guys choose to use a special guidance aid called a manta ray when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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