Smith Machine Front Squat
|Secondary Muscle(s)||Glutes, Hamstrings, Abdominals|
Smith Machine Front Squat Instructions
- Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back.
- Place your fingers on barbell. Step one foot underneath the bar and with the same arm, assume a front rack position with your hand and arm, pulling your elbow up under the bar.
- Repeat on the opposite side
- Triceps should be parallel to the floor
- If you don't have the mobility to assume this position, attach wrist straps to the bar. Perform the same movement but grab the straps instead of the bar.
- The barbell is resting in the crevice between your delt and collarbone with your elbows up and fingers underneath the bar.
- This may feel uncomfortable if you are new to front squatting.
- Your feet are positioned in a slightly narrow stance (compared to your normal squat stance) and feet are turned out slightly.
- Keep your front rack position in place, screw your feet into the floor, and core tight then unrack the bar.
- Descend into the bottom position. Try to get more range-of-motion than you normally would on a barbell squat variation.
- Once you reach the bottom position, accelerate back up driving your feet through the floor.
- Squeeze your glutes at the top position.
- This variation, because of the machine and your setup, will be more quad intensive.
- Be aware of the fixed bar-path before you squat.
- Always look straight ahead, never look directly up or down. You want to maintain a neutral neck position.
- Don't overextend/arch your back. Focus on core tightness and a neutral spine.
- Don't bounce out of the bottom, control the exercise through the full range-of-motion.