Smith Machine Front Squat Video Guide4 5 1
- Calves, Glutes, Hamstrings
- Set up for the smith machine front squat by setting the rack height to around shoulder height and loading up the bar with the weight you want to use.
- Step up to the bar and position your shoulders under the bar. Cross your arms and place your hands on top of barbell with upper arms parallel to floor.
- Push up through your heals to dismount the bar from the rack.
- Position your feet at around shoulder width apart with your toes pointing out at around 30 degrees. This is the starting position for the exercise.
- Keeping your eyes facing forwards, back straight and feet planted firmly on the floor, slowly squat down until your thighs are around parallel to the floor.
- Push through the heels and extend your legs back to the starting position.
- Repeat for desired reps.
- There are two alternate bar grips to use for the front squat, crossover grip or olympic grip. Crossover grip is shown in the video above. Use whatever grip you feel most comfortable with.
- It's crucially important that you keep a straight back when you squat! You can ensure your back is straight by keeping eyes facing forward, chest out, shoulder blades back, and back arched. Keep your core muscles tensed throughout the movement to help hold your back in place.
- Always push up through your heels. Curling up your toes can help you get the technique right.
- Using squats to their full potential requires squatting down at least until your thighs are around parallel to the floor.
- Don't point your knees in or out when you're lowering or pushing the weight. This puts unnecessary strain on the knee joints.
- Don't look down. As soon as you look down your back rounds, simple as that.