smith hack squat
smith hack squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Adjust the barbell on the smith machine to an appropriate height for your body.
Step 2
Stand with your feet shoulder-width apart, toes slightly pointed outwards.
Step 3
Position yourself under the barbell, resting it on your upper traps and shoulders.
Step 4
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
Step 5
Engage your core and keep your chest up as you unrack the barbell.
Step 6
Take a step back and position your feet slightly wider than shoulder-width apart.
Step 7
Bend your knees and lower your body down, keeping your chest up and back straight.
Step 8
Continue descending until your thighs are parallel to the ground or slightly below.
Step 9
Pause for a moment at the bottom, then push 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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