The Smith Front Squat (Clean Grip) is a compound exercise that targets the quadriceps, hamstrings, glutes, and core muscles. This exercise is performed using a Smith machine, which provides stability and support during the movement.
How to perform
To perform the Smith Front Squat (Clean Grip) exercise, follow these step-by-step instructions:1. Start by setting up the Smith machine with the barbell at chest height. Stand facing the barbell with your feet hip-width apart.
2. Step underneath the barbell and position it across the front of your shoulders, just below your neck. Your palms should be facing upwards, with your elbows pointing forward.
3. Take a deep breath and brace your core. Engage your glutes and core muscles to maintain a strong and stable posture.
4. Slowly lower your body by bending your knees and hips, keeping your chest up and back straight. Lower yourself until your thighs are parallel to the floor or lower if you can maintain proper form.
5. Push through your heels and extend your hips and knees to return to the starting position. Keep your core tight and maintain proper alignment throughout the movement.
6. Repeat for the desired number of reps.
7. After completing your set, carefully rack the barbell back onto the Smith machine.
It is important to maintain proper form throughout the exercise to avoid injury. Keep your chest up, back straight, and knees in line with your toes. Start with a lighter weight and gradually increase as you become more comfortable with the movement.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.