Smith machine squat: Barbell Smith machine squat movement illustration tutorial

Smith machine squat: Smith machine squat movement illustration tutorial

Barbell squat requires balance control of the movement trajectory, so it is called a free squat. You must have enough energy and strength to ensure that you are not injured. The advantage is that the free equipment can use more muscle fibers to maintain the stability of the equipment during training, so its muscle-building effect is better than the combined equipment.

The Smith-machine Squat (Smith-machine Squat) During the exercise, the movement trajectory of the body's vertical surface is fixed by the Smith machine, which is safer. Compared with the free weight-bearing squat, it can load more weight, and it can boldly and confidently move the body's center of gravity back without worrying about losing balance, so as to better stimulate the quadriceps alone.

Target exercise area: quadriceps (Also involves biceps femurs and gluteus maximus)

The main exercise of quadriceps femurs. You can adjust the forward position of your feet, and adjust the stress ratio between the quadriceps femurs, biceps femurs and gluteus maximus.

The key points of action:

The movement path is unique during squats. Generally, squats are similar to the back of the neck barbell squat. The technical factors are relatively close to each other and will not be described in detail.

Precautions:

1. The wonderful thing about Smith machine is its versatility. Changing the forward position of your feet can make your thighs. Each muscle is exercised to varying degrees to create quadriceps, biceps femoris, and gluteus maximus.

(1) When your feet are in the same perpendicular to the barbell, or when the center of gravity of the body is further backward, the quadriceps femoris are mainly exercised, and the stimulation of biceps femoris and gluteus maximus is reduced to the minimum level;

(2) As the feet are moved forward together, the exercise stimulation gradually shifts to the biceps femoris and gluteus maximus.

2. Although free weight-bearing squats are often considered the best action to increase thigh muscle mass, it will be better if you are combined with Smith machine squats and leg lifts in routine training.