Smith Machine Squat

Proper Positioning

1. In the ready position, begin with the legs about shoulder width apart or in accordance with comfort

2. Use an overhand grip slightly wider than shoulder-width apart or in accordance with comfort

3. Place the bar on the trapezius

4. Lift the bar off the safety rack

5. Retract the shoulder blades while simultaneously opening the chest

6. Pull the bar into the body

7. Flex the hips and knees

Proper Technique

Eccentric - Descend

1. Inhale on the downward phase of the movement

2. Breathe with the stomach, contracting the abs which will help brace the core. (create a 'fat' or bloated-like appearance)

3. With a weightlifting belt on, inhale with the stomach, pressing against the belt

4. As the hips lower, bend the knees while maintaining a natural arch in the lower back

5. Lower until hamstrings are parallel to the ground. With higher mobility, comes greater ROM, thus executing passed parallel

Concentric - Ascend

1. Exhale on the upward phase of the movement (may hold your breath in if more comfortable and exhale at the end of the rep)

2. Slowly begin to straighten the legs by pushing through the heels

3. Maintain a neutral lower back, with the chest out

4. Return to starting position and flex the glutes, aligning the hips to safely proceed to the next repetition

Essential Tips

1. There are individual differences in the way our insertions at the femoral head lie, therefore, manage accordingly. Stances are either wider or narrower, depending on comfort and range of motion

2. Toes may also be pointed at a 20 to 30-degree angle or straight forward, again, in accordance with comfort

3. Feet closer to the body will help isolate the quadricep muscles, and feet further away from the body will help isolate the hamstrings and glutes

4. Feet in a narrower stance and closer to the body will help isolate the outside quad, whereas, a wider feet stance will help isolate the inner quad

5. Avoid collapsing the knees inward

6. Keep the whole foot firmly on the ground

7. Do not have a loose grip

8. Avoid breathing solely with the chest

9. Do not lean over at the hips overusing the lower back, decrease the weight if this occurs

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