Smith Machine Chair Squat

a.k.a. Smith Machine Squat

Differentiation: Mechanics

This variation of a squat is unique. Here is how: you place your feet about six inches in front of your body. This position forces your hamstrings to work | when you lower and lift the weight. You also use a Smith Machine. The Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a standing Barbell Squat using a loose Olympic bar). Not focussing on balancing allows you to intently focus on each contraction. This is called a Chair Squat because the bottom of the movement mimic a person sitting in a chair.

Starting Position

To get into starting position, do this...

1) Locate a Smith Machine.

2) Set the safety stops at waist height.

3) Position the Smith Bar and swivel hooks at shoulder-height.

4) Load plates onto the Smith Bar.

5) As an option, we recommend wrapping a barbell squat pad around the bar to protect your neck.

6) Stand with your back facing the Smith bar and position your body so you are centered in the machine.

7) Step under the bar and center it across the back of your neck, along the tops of your shoulders.

8) Grasp the bar with your hands wide apart - with your palms facing forward.

9) Use your legs to push the bar up slightly.

10) Swivel the bar to release the bar's hooks off the Smith Machine's pegs.

11) ...use your hands to stabilize the balance of the bar.

12) Step forward 18 inches.

13) Place your feet shoulder-width apart for stability |and point for toes outward slightly.

14) Arch your back should slightly.

15) Point your head upright, looking straight ahead.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you bend your knees and push your hips back to lower your upper body

3) ...until your upper and lower legs form a 90-degree angle.

4) Hold this position for a count of one second.

5) This is the lowest position.

6) Then, exhale as you gradually push up to a standing position.

7) Repeat reps for a full set.

8) After completing your set, swivel the bar and rehook it on the bench's pegs.

Proper Form

Pay special attention to following proper form by...

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Keep your back flat.

Be sure to drive into the floor with your heels to avoid swaying forward onto your toes and complicating the movement. Imagine pushing straight up and do not lean forward - keep the weight on the heel of your feet.

Keep your head facing upward during the movement.

Gear Advice

Some guys choose to use a special guidance aid called a manta ray when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Place most of your body weight on your heels.

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