The Smith low bar squat is a variation of the traditional barbell squat that involves placing the bar on the lower part of your back. This variation shifts the emphasis of the exercise from the quadriceps to the hamstrings, glutes, and lower back.
How to perform
Step by step instructions for performing the Smith low bar squat:1. Set up the Smith machine so that the bar is at an appropriate height for you to unrack and rack easily.
2. Load the bar with an appropriate amount of weight for your fitness level.
3. Approach the bar and position yourself underneath it with your feet shoulder-width apart and your toes slightly turned out.
4. Reach up and grip the bar with your hands slightly wider than shoulder-width apart.
5. Unrack the bar and take a step back with both feet. Position your feet slightly wider than shoulder-width apart.
6. Brace your core and engage your back muscles. This will help you maintain a strong and stable position throughout the exercise.
7. Lower your body by bending at the hips and knees, keeping your chest up and your back straight. Aim to lower yourself until your thighs are parallel to the ground or slightly below.
8. Push through your heels and drive your hips forward to return to the starting position.
9. Repeat for the desired number of reps.
10. To rack the bar, step forward and place it back on the hooks of the Smith machine.
It's important to start with a lighter weight and focus on proper form before increasing the weight. Consult with a fitness professional if you are unsure about your form or have any concerns about performing this exercise.
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.