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Smith Machine Front Squat
- 1 - Set the Smith machine bar at upper-chest height and position yourself under the bar with your feet about shoulder-width apart.
- 2 - Place the bar across the front of your shoulders, keeping your elbows lifted high and your chest upright.
- 3 - Grip the bar with a clean-style grip or cross-arm grip, then rotate the bar to unrack it from the hooks.
- 4 - Brace your core and keep your torso as vertical as possible as you bend your knees and hips to descend into a squat.
- 5 - Lower until your thighs are at least parallel to the floor, or as deep as your mobility allows while maintaining control.
- 6 - Drive through your midfoot and heels to stand back up, keeping your knees tracking in line with your toes.
- 7 - Repeat for the desired number of repetitions, then carefully rotate the bar back onto the hooks to rack it.
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