How to Do Smith Machine Squats

The Smith machine can be found in pretty much any gym you walk into, and is perhaps the most hated machine in existence to seasoned weight lifters. The main complaint about the Smith machine is that it locks you into a single plane of motion and therefore does not fully develop the muscles as it should, due to lack of inclusion of the stabilizer muscles. Despite the bad rap the machine gets, the Smith machine when used properly is an excellent tool for developing strength. In this article, Smith machine squats will be covered.

Difficulty: Moderately Challenging

Instructions

1. Begin by setting the bar at the desired height on the machine. The bar should be at approximately shoulder height.

2. Place the desired amount of weight on the bar. A collar really isn’t necessary with this exercise, as the machine will not allow the bar to tip.

3. Place the safety pins at the desired height, so that the bar will be caught in the event that the bar is dropped.

4. Position your body under the bar and lift, making sure that the hooks are away from the pegs. The bar should rest across your shoulders.

5. Squat to either a parallel position or below. Be sure to keep your knees over your toes. You do not want your knees to extend beyond your toes. Return to the starting position and repeat.

Tips & Warnings

• Working out with exercise equipment may cause injury. Use extreme caution while performing exercises.
• While squatting, look up, not straight ahead or down.
• Keep your back straight.

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