Front Squats on the Smith Machine
Smith machine chest squats are used to maximize the load on the upper part of the quadriceps.
Squats with a barbell on the chest are considered basic exercises for developing leg muscles. In terms of its total effect on the body, this variant of squats is not comparable with the classic ones, but its goal is different. In bodybuilding, front squats are primarily used to maximize upper quadriceps development. The glutes, lower quadriceps, hamstrings also get a decent load, but just for them, you should not opt for this squat option.
Like other variants, squats stimulate the development of the whole organism and therefore will be useful as a load in other sports, especially those where the basic movement is jumping, squatting or pushing leg movements.
Technique for performing squats with a barbell on the chest
The large weights used in basic exercises are a double-edged sword. On the one hand, working with heavy weights best stimulates an increase in muscle strength and volume, and on the other hand, with any violations, the risk of injury increases many times over, and the greater the weight, the more severe its consequences. Therefore, it is so important to take some time to practice the technique of the exercise.
Correct execution technique:
1. Set the bar in the simulator a little below the level of the collarbones, and then sit under it so that it lies on the front deltas, grab the bar a little wider than your shoulders, so that your palms are under the bar and look up, and your elbows are pushed forward. Place your feet shoulder-width apart, feet and pelvis should be directly under the bar of the bar. In this position, unlock the bar and fully straighten up with a slight arch in the lower back. This is the starting position.
2. Inhale, hold your breath and begin to squat smoothly. At the same time, the pelvis moves back and down, and the knees do not protrude beyond the line of the fingers. The lowest point of the movement is the moment when the thighs are almost parallel to the floor. Upon reaching it, without a pause, begin to rise up and after passing the «dead point» exhale.
3. After a pause, do the next repetition.
It is important:
During the movement, in no case do not round your back. If you can’t get down to the required depth without rounding your back, then stop lowering a little before this happens. Over time, the psoas will become stronger and allow you to go deeper.
Holding your breath while squatting allows you to keep your spine in the correct position.
When doing a squat, do not turn your head to the sides and do not lower your chin down, otherwise you risk injuring your lower back.
Throughout the set, keep the muscles of the back and abdomen in some tension, this has a positive effect on the correctness of the exercise.
Smith machine squats
The following muscle groups receive the greatest load:
- adductor thigh muscles
- gluteal muscles
- rectus muscles
- leg press
- Trap Bar Deadlift
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