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This article will take you through the proper steps and functions of completing a squat on a Smith Machine.
Steps
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1Be sure you understand that this activity can be challenging. This is if you have any previous injuries and have never had any weight training prior to beginning this activity. Also, proper shoes are needed for this machine, you will want to wear shoes that are flat-soled to provide you with the most support and stabilization.
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2Adjust the bar to fit you personally. To do this, make sure there are no weighs on the bar, lift up, move the bar back or forward to unhook it from the hook, then place it on a hook that is just below your shoulders. Along with adjusting the bar, every Smith Machine has safety hooks. You can adjust these hooks so if there is ever a time you are unable to return to a stand-up position the safety hooks will catch the bar preventing injury.
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3Begin to prepare to squat. Start off with no weights on the bar. Proceed to stand in the middle of the bar so that the weight of the bar may be evenly distributed. While doing this, place your hands on the bar just outside of your shoulders using an overhand grip. Your elbows should always be facing down.
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4Check if you are adjusting the bar correctly. The bar should be on the bottom of your neck and the top of your back resting on the top of your trapezius muscle. If the bar is hurting you, this is most likely because you are placing the bar too high on your neck.
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5Unlock the bar for the hook. To do this, you must use your leg/glute muscles to lift the bar up slightly and move it forward or back depending on the machine you are using.
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6Fix your posture. Your feet should be shoulder-width apart and just slightly pointed outward. Your feet should not be directly under your shoulders, but about 5-6 inches in front of your body so when you squat, your body can allow the machine to assist you.
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7Direct your heels while keeping them flat on the ground.
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8Brace your abdominal muscles and deeply inhale while beginning to lower your body.
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9Squat with your head and spine should remain neutral. If you do not remain neutral, this will cause unnecessary strain on your back. Bend your knees until they are at a 90-degree angle and hold for about one second.
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10Begin to use your quad/glute muscles while tightening your core and exhaling as you begin to push the bar back up and return to a standing position.
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11Tighten your glutes at the top of your squat.
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12Try to perform another squat. Or, you can rerack the bar on to the hook before stepping away.
- This is referred to as one “rep” and you may begin to add more weight as you see fit while maintaining proper form.
Warnings
- Do not attempt this activity if you have any physical restraints limiting your range of motion or any pain prior to or during your use of this machine.Thanks!
