Squats are a versatile exercise that strengthens your legs, uses many muscles, and can be performed anywhere. However, over time, bodyweight training becomes insufficient to continue progressing. Then all kinds of projectiles come to the rescue. If you’re going to do squats, check out the Smith machine.
World class fitness trainer
“The simulator consists of guides on which the bar is fixed. Thanks to this, the rod moves strictly in a certain trajectory. This makes the movements more controlled and the training safer.”
What will we tell you about:
Benefits of Smith Squats
Smith turns the classic squat into an isolation exercise, removing the load from large muscles and redirecting it to smaller ones. Isolation is used by both experienced athletes and beginners. The former do this to exercise each muscle in detail, and the latter, to learn the technique.
If you have little experience and are not yet ready to work with free weights, start with the Smith machine. Here the bar only moves vertically, so the risk of dropping the projectile and injuring yourself is reduced. Your task will only be to choose the appropriate weight and perform the exercise with the correct technique.
Another undeniable advantage of Smith squats is the ability to adjust the load. However, he remembers that in training it is important to do everything gradually. If you don’t have the necessary training, don’t take on too much weight, but start little by little. This way you will protect yourself from injuries.
Read more about the simulator here:
The Smith machine is a universal simulator. How to work on it and what exercises to do?
How to do Smith squats correctly?
Although the exercise is not difficult to perform, we cannot stop talking about how to do it correctly. Each movement contains nuances that must be studied to achieve maximum benefit.
Execution technique
Adjust the height of the bar so that it is at the level of your shoulders. Your feet should be hip-width apart. The back is straight, the shoulder blades are adducted and lowered. Place the bar on top of your trapezius muscles. Forearms in the same plane as the body, grip a little wider than the shoulders. Legs should be slightly bent at the knees, do not stand straight. As you inhale, squat down at a 90-degree angle at your knee joints. As you exhale, return to the starting position. The squat should begin with a backward movement. pelvis. Move smoothly, without jerks.
Photo: istockphoto.com/Milan_Jovic
This exercise targets the glutes, calves, quads, and thighs. But what if you want to exercise your glutes more? There is an answer: bring your feet closer to the bar and forcefully move your pelvis back during the exercise. If you want to work the hips, then everything is exactly the other way around: place your feet further from the bar, then the front surface of the thigh will receive the maximum load.
But there is another option to shift the main load to the hips: doing squats on a Smith machine with a barbell on the chest or on one leg.
Front squats
Execution technique
Approach the bar, feet hip-width apart. Grab the bar and bend your elbows forward or fold them over your chest. Remove the bar from the racks and stretch your back while inhaling, do a squat, bending your legs. 90 degrees at the knee joints. As you exhale, return to the starting position. Don’t linger at the bottom point.
Photo: ISTOCKPHOTO.COM/VLADIMIR SUKHACHEV
Smith squats on one leg
Execution technique
Place the step platform approximately one meter from the bar. Place one foot on the platform on your toes, place the other under the bar and slightly bend your knee, adduct and lower your shoulder blades. and place it on the trapezius muscles. Inhale and squat down until the knee of your back leg touches the floor. The second leg should be bent at the knee approximately 90 degrees. As you exhale, gently return to the starting position.
Photo: istockphoto.com / Alexandr Screaghin
Smith Squat Tips
Regular Smith squats build strong thighs, glutes, quads, and calves, increase overall leg strength and endurance, improve coordination and balance, and strengthen ligaments and joints. To achieve all this, you just have to follow a couple of simple rules.
First, be sure to warm up, no matter what type of training you have to do, simple or complex. Injuries always go unnoticed and always occur at the wrong time. So protect yourself with some simple warm-up exercises. If you are performing these squats for the first time, do the first set with the empty bar to quickly master the technique. And then choose a weight that allows you to perform 8 to 12 repetitions correctly and without cheating at the end of the set.
Who Shouldn’t Do Smith Squats?
Exercises performed with heavy weights, due to non-compliance with safety precautions, can lead not to progress, but to injuries. In the case of Smith machine squats, we strongly recommend not trying them if you have knee problems. Not only are squats themselves a serious test for your knee joints, but you will also add stress by using a barbell.
If your goal is to exercise your thighs, then the Smith machine is not the best option. The fact is that when working with free weights, the front and rear surfaces of the legs are loaded more than when performing the Smith exercise. So unless you are a beginner and can do barbell squats without difficulty, we do not recommend doing them on a machine.
Photo: ISTOCKPHOTO.COM/KHOSRORK
What to combine squats with in the Smith machine?
Boris Ilyin: The complex should be compiled depending on the goals and objectives, which muscle group should be emphasized. Combine the exercises so that all links and loading vectors are resolved, that is, both knee and pelvic dominant movements.
That is, if you want to work the anterior chain (quadriceps), then you can perform squats together with a front squat, also in Smith or with a barbell. If the posterior chain (spine muscles), then with Romanian deadlifts on Smith or barbell.
You can work a muscle group, for example, the buttocks. Then the glute bridge and sumo squat are for you.
Boris Ilyin: You can also combine unilateral exercises performed on one leg and classic ones. For example, Romanian deadlift on one leg with a barbell in the hands in Smith and a conditional squat with a kettlebell or barbell. There are many options.
Follow the link to read about other types of squats:
The hack machine is a great exercise machine for working out your legs. How to train in it?
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