Among the exercise equipment, the Smith frame is a very good equipment, I believe some people still know it. There are many movements that require the use of the Smith rack, such as the Smith rack squat. Some people still know the correct way to do the Smith rack squat. So, what is the correct form of Smith rack squat? Let’s take a look below.
Correct action of Smith rack squat
1. Adjust the barbell position of the safety barbell exercise machine to below shoulder height, and then add a barbell plate of appropriate weight to the barbell. Stand with your feet shoulder-width apart, parallel to each other.
2. Hold the barbell with both hands tightly, with the distance between them as wide as possible, and at the same time, the palms are facing forward. With your legs neutral and your torso upright, move the barbell up and away from the guard.
3. Step forward with your legs until your body leans slightly backward. Stand with your feet shoulder-width apart and with your toes pointing forward.
4. Bend the knee joints of both legs until the angle is less than 90 degrees.
5. Straighten your legs, push your heels downward, and move your body upward to the initial position.
Things to note when doing Smith rack squats
1. The great thing about the Smith Machine is its versatility. By changing the forward position of your feet, you can exercise the muscles of your thighs to varying degrees to build your quadriceps, biceps femoris, and gluteus maximus.
(1) When the feet are in the same vertical plane as the barbell, or the body's center of gravity is further back, the quadriceps are mainly exercised, while the stimulation of the biceps femoris and gluteus maximus is minimized;< /p>
(2) As the feet together move forward, the exercise stimulus gradually shifts to the biceps femoris and gluteus maximus.
2. Although free weight squats are often considered the best exercise for increasing leg muscle mass, the effect will be better if combined with Smith machine squats and leg presses in regular training.
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