smith full squat
smith full squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Set up the smith machine with the barbell at shoulder height.
Step 2
Stand with your feet shoulder-width apart, toes slightly turned out.
Step 3
Step under the bar and position it across your upper back, resting on your traps.
Step 4
Grip the bar with your hands slightly wider than shoulder-width apart.
Step 5
Unrack the bar and take a step back, maintaining a stable stance.
Step 6
Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees.
Step 7
Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows.
Step 8
Pause for a moment at the bottom, then drive through your heels to return to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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