Smith squats are a type of squat that mainly works the leg and gluteal muscles, helping to increase muscle mass and strength in the lower part of the body, and is done on a device called a Smith machine.
This type of squat is a variation of the free weight squat, as it uses a device in which weights can be added to a fixed bar that moves vertically, guiding the squat movement.
Smith squats must be done in gyms on the Smith machine, with guidance from a physical education professional, who can indicate the appropriate weight for the exercise, or even other squat options, according to each person’s physical condition. Check out the main squat options.
What is it for
The smith squat serves to increase muscle mass and strength in the lower part of the body, mainly the quadriceps and hamstring muscles in the thigh and the glutes.
Generally, this type of squat is recommended for people who have intermediate or advanced training experience.
What is the difference between free squats and smith squats?
Free squats are generally done using your own body weight, without the use of machines, and can be done by beginners or people who already have the habit of practicing physical exercises. However, it can be done using weights, such as a barbell, dumbbell or kettlebell, for example.
The Smith squat is done on the Smith machine, which contains a fixed bar with weights suitable for each person, and which performs vertical movements while the person performs the squat movement.
How to make
To do the smith squat correctly, you must:
- Check that the device is locked and adjust the height of the bar on the Smith machine so that it is at shoulder height;
- Place the load on the Smith machine, as directed by the physical education professional. Do not forget to place safety hooks on the weights to avoid accidents;
- Position yourself standing inside the Smith machine, with your legs hip-width apart and your feet pointed forward;
- Take a small step forward, as your feet should be positioned a little in front of your body;
- Position your hands on the bar, one on each side, with your elbows aligned with your body, and the bar should be resting on the trapezius muscle in your shoulders. It is important to be careful not to rest the bar on the neck vertebrae to avoid injuries;
- Release the safety lock on the Smith machine, stretching your legs upwards;
- Inhale and make a “down” movement, bending your legs, until your thighs are parallel to the floor;
- Exhale, making the “rising” movement slowly;
- Return to the starting position, without fully stretching your legs to avoid injuring your knees.
Perform the number of movements and series guided by the physical education professional.
What is the correct position in the smith squat?
During movement on the Smith machine, it is important to take some precautions to ensure a correct position and avoid injuries.
This way, you should always keep your feet flat on the floor and a little in front of your body, feeling the weight on your heels.
Furthermore, the spine must be straight, the knees aligned with the toes, the abdomen contracted, the head straight and aligned with the spine and avoid lowering the body too much, keeping the thighs parallel to the floor when performing the downward movement.
It is also important to always check the device’s safety locks to avoid accidents.
