Smith squats are perhaps the most popular exercise among all athletes who visit the gym. The machine allows you to do many different squat variations and can be used in exercises where balance is required. The Smith machine is the most demanded and required equipment of any gym. Do you know what she is? If not, read below, if you bought a subscription, you cannot do without this knowledge!
What are Smith Squats?
We will consider the technique of doing squats in Smith for girls and men below, and now, we will explain what this miracle apparatus is.
The Smith machine is a simulator, which is a metal frame with a bar fixed inside. The latter moves up and down or vice versa. The athlete puts the weight on the bar, stands under the frame and begins to squat. Thanks to the simulator, it will not lean forward or backward, which means it will perform the technique as correctly as possible.
Squats in the Smith machine help to minimize the load on the back, and also, they do not allow violating safety techniques, which is very important for beginners.
Machine advantages
- Before moving on to free-weight squats, it is recommended to master the technique in the Smith machine. The latter does not allow the body to collapse either backward or forward, thereby facilitating the task, and allowing a better understanding of the algorithm of actions;
- The device allows you to exercise without a belayer, which is mandatory while working with free weight;
- The machine makes it possible to forget about maintaining balance - it is an invincible fulcrum;
- This is the best machine for practicing any squat technique;
- The Smith Machine permits squats for athletes with knee problems. It allows you to control the depth of the squats and the position of the legs;
- The device minimizes the risk of injury;
- In the simulator, you can perform any exercise, not only aimed at pumping the legs.
If you are interested in its flaws, there are practically none. Unless, the simulator makes the task easier, and for the growth of muscle mass, the load should be constantly increased. Sooner or later, you'll have to leave the snug frame and move on to free-weight squats. Or you can just gradually add other types of exercises (for example, hack lunges or the classic version with dumbbells).
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What muscles work?
Before you figure out how to squat correctly in Smith, let's list what muscles he uses:
- Lateral, medial, rectus, intermediate thigh muscles;
- Hip biceps;
- Semitendinosus and semimembranosus muscles of the back of the thigh;
- Big gluteus.
Smith squat technique
The squatting technique in the Smith machine with a barbell for women and men is no different. The only thing is that the latter prefer to work with a heavier weight, as they most often tend to build up muscles. And the former is more important than a beautiful figure and burning calories, so they work with less weight, but with more repetitions and approaches.
Consider the technique of deep squats in the Smith for the buttocks for girls:
- Do a warm-up to warm up your muscles well;
- Adjust the height of the bar so that you stand level under it, not on your toes;
- Stand inward so the bar is between the neck and shoulder blades;
- During the squat, the shoulder blades should converge with each other as much as possible;
- Put your legs slightly behind the bar - this way you will be more stable;
- Before starting the squats, slightly rotate the bar to remove it from the holders on the frame, while keeping your elbows as high as possible;
- While inhaling, lower yourself down, while the knees should not go beyond the line of the socks, the pelvis is slightly pulled back, and the body is tilted forward;
- When you reach the bottom point, immediately begin a smooth ascent, as you exhale;
- Perform the desired number of repetitions.
Exercise variations
So, we studied the squatting technique in Smith for men and women, and now, let's consider what options there are for working with this apparatus:
- Knee squats. This is a difficult exercise that puts a lot of stress on the knees, but allows you to effectively work all the thigh muscles. It is performed only by experienced athletes with good physical fitness;
- Squats in Smith with a narrow stance force the front of the quads to work;
- The wide stance squat effectively pumps the inner thighs and glutes. During execution, it is important not to bring the knees together and make sure that the socks are in one line so that the load on both legs is the same;
- If you put your feet shoulder-width apart, the lateral thigh muscles, as well as the internal ones, will receive the main load;
- In addition to the classic squats, you can do front squats in Smith, when the bar is in front of the chest, and not behind on the back. The difference is in technique - you need to keep the body perfectly vertical.
Common mistakes
As you can see, the Smith Machine Squat for Girls is the perfect way to safely engage with heavy weights. What mistakes do novice bodybuilders make?
- The pelvis is not pulled back, as a result, all the weight falls on the spine;
- The knees are strongly brought forward, beyond the toe line, as a result, the knee joints suffer;
- Rip the heels off the floor, damaging the feet;
Precautions and contraindications
Finally, read the important nuances related to your health safety. Girls who exercise often and a lot should not get carried away with weights, as this can affect the health of the reproductive system. Remember, weight must be adequate, and records are often set to the detriment of health. Also, forget about the exercise machine during pregnancy and lactation. Anyway, this time is not for power loads.
Also, such exercises are contraindicated for people with diseases of the musculoskeletal system, with varicose veins, glaucoma, anemia, increased body temperature, after surgery. Caution should be exercised in cores and athletes with respiratory problems. If you have a chronic medical condition, it is important to consult your doctor before starting exercise. Be healthy!
