Squat · New to it
Smith Machine Squat
A back squat on a guided bar, a steady way to learn to load the squat without balancing the bar.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- quads, glutes; also adductors, hamstrings
- Kit
- Smith machine
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Set the bar at shoulder height. Step under it so it sits on your upper back with your feet slightly in front of the bar, then twist to unhook.
While you move
- Feet a little in front
- Sit back and down
- Keep your chest tall
- Drive up and re-hook
Avoid
- Feet directly under the bar, which pushes the knees far forward
- Not knowing where the safeties are
- Bouncing out of the bottom
Take care if you have trouble with your knees or your lower back.