Smith Machine Squat: Barbell Smith Machine Squat Illustrated Tutorial
Barbell squats require balance to control the movement trajectory, so they are called free squats. You must have enough energy and strength to ensure that you do not get injured. The advantage is that free equipment can use more muscle fibers to maintain the stability of the equipment during training, so its muscle-building effect is better than that of combined equipment
Smith-machine Squat During the exercise, the movement trajectory of the vertical plane of the body is fixed by the Smith machine, which is relatively safe. Compared with the free weight squat, you can load more weight, and you can boldly and safely shift the body's center of gravity back without worrying about losing balance, so as to better stimulate the quadriceps muscles alone.
Target areas:Quadriceps (also involves biceps) , gluteus maximus)
Mainly exercises the quadriceps. You can adjust the force ratio between the quadriceps, biceps femoris and gluteus maximus by adjusting the forward position of your feet.
Action essentials:
The action path during the squat is unique. Generally, the squat is similar to the barbell squat behind the neck. The technical factors and effects are relatively close, so I will not go into details.
Note:
1.The beauty of the Smith Machine is its versatility. By changing the forward position of your feet, you can exercise the muscles of your thighs to varying degrees to build your quadriceps, biceps femoris, and gluteus maximus.
(1) When the feet are in the same vertical plane as the barbell, or the body's center of gravity is further back, the quadriceps are mainly exercised, while the stimulation of the biceps femoris and gluteus maximus is minimized;< /p>
(2) As the feet together move forward, the exercise stimulus gradually shifts to the biceps femoris and gluteus maximus.
2. Although free weight squats are often considered the best exercise to increase leg muscle mass, the effect will be better if combined with Smith machine squats and leg presses in regular training.
