How to Use Free Motion Squat Machines
Squats are a key component to most any weight routine. They are an ideal way to develop leg strength, stabilize hips and increase core muscle tone. A Free Motion Squat Machine mimics the motion of doing a free standing squat while protecting the hips, knee and ankle joints through the motion. Preventing injury when doing any weight routine must be top priority and one of the major benefits of the Free Motion Squat Machine is that it helps maintain proper joint angles and alignment to prevent injury while lifting.
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Instructions
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1
Place the weight pin in the weight bar of the weight you desire to squat. The pin should be securely in place to prevent slipping, which can risk injury.
If you are new to doing squats, most trainers would recommends starting with just the bar that weighs 45 pounds. Since this is a machine, start with 40 pounds and see how easy it is do do a full set and adjust from there.
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2
Place your back against the back rest.
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3
Pull the shoulder harness down so the shoulder pads rest comfortably on your shoulders.
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4
Walk your feet forward on the foot mat so that you are at a slight angle while leaning against the back rest. Each person is different, but your feet should be far enough forward to allow your legs to bend without extending your knees over your toes.
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5
Hold the shoulder hand grips and place your right hand on the brake. This is a safety mechanism that exists if the weight becomes too difficult to lift and your muscles fail.
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6
Sit your buttocks down. You should sit until your thighs are parallel to the ground. You will hear the weight pin engage with a series of clicks as you lower yourself.
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Sit your buttock down to hear one more click.
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8
Perform your squat routine making sure your knees don't bend over your toes and you are going to the depth where your thighs are parallel to the ground.
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9
Use the hand brake while all the way down to disengage the weights and stand completely up to walk away from the machine.
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