smith low bar squat
smith low bar 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 a height that allows you to comfortably rest it on your upper back.
Step 2
Stand with your feet shoulder-width apart, toes slightly turned outwards.
Step 3
Step under the bar and position it across your upper back, resting it on your traps.
Step 4
Grip the bar with your hands slightly wider than shoulder-width apart.
Step 5
Unrack the bar by straightening your legs and stepping back from the rack.
Step 6
Take a deep breath and brace your core.
Step 7
Initiate the squat by pushing your hips back and bending your knees.
Step 8
Lower your body until your thighs are parallel to the ground or slightly below.
Step 9
Keep your chest up and your back straight throughout the movement.
Step 10
Drive through your heels to stand back up, extending your hips and knees.
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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