Perfect.. This is what I do too. Put max contraction at your hip while you doing squad at all rep. It is importan to reducing stress at your lower beck. Good job guys 👍
This video was intended to show how to squat on the Smith machine to replicate the body mechanics of a low bar powerlifting squat for a hip dominant movement. You're right that placing your feet further forward keeps your back more upright more like a hack squat which is a knee dominant movement. I demonstrate that technique in this video on Smith machine hack squats ruclips.net/video/i2LRBez5xZY/видео.html
The low bar placement and foot position make this squat variation more hip/quad dominant. It still works the quads as well, just not as much as a more upright, knee-dominant movement like the Smith machine hack squat.
As a variation of the barbell back squat, the Smith machine squat works the quads, glutes, and hamstrings. However, this particular variation with the bar low on your shoulders and your feet under the bar, results in slightly more glute activation than other methods. For comparison, here is a Smith machine squat that targets your quads more ruclips.net/video/i2LRBez5xZY/видео.html I hope this helps!
Yes, I prefer squatting without shoes as it keeps my feet more firmly planted on the floor. No rolling or squishing of soft shoe soles, especially with heavier weights. However, there are also squat shoes specifically designed with a firm sole that elevate your heel, making it easier to achieve a full range of motion.
The purpose of this video is specifically to show how to achieve greater hip flexion by placing your feet further back, directly under the bar. You can also do Smith machine squats with your feet farther forward, which results in more knee flexion. Here is my video for the feet forward variation - ruclips.net/video/i2LRBez5xZY/видео.html
I disagree with you on that. A good morning squat is when you bend mostly at the hips with very little knee bend. Whereas the mechanics of this Smith machine squat variation are actually more like the low bar squat. The foot placement creates greater hip flexion, yet your thighs should still be parallel to the floor at the bottom. This results in more glute and hamstring activation. If you're looking for a variation to target your quads more, check out my video on the Smith machine hack squat: ruclips.net/video/i2LRBez5xZY/видео.html
@@Nutritioneering I actually agree with you, it is more like a Low bar squat, I take it back. I think what compelled me to comment is that I was looking for a Quad dominant Smiths move, and you had quads in the title. As your comment explains, it is more like a low bar squat, with more glute activation. When I squat I ensure there is almost no hip flexion, just doesn't feel comfortable for me. A lower weight good morning is where I get my hinge movement from.
@@liamburns8554 That makes sense, the title could be a little confusing because it is not a quad-dominant movement although it does still work the quads. The Smith machine hack squat where your feet are forward of the bar sounds like what you're looking for. Much more knee flexion with minimal hip flexion to blast the quads. I have a video for the Smith machine good morning as well which is an excellent hip hinge exercise as you mentioned.
You will feel the low bar squat more in your lower back and spinal erector muscles, but that's not necessarily a bad thing. These are the same muscles you work in a deadlift. The key is not overloading them too quickly and gradually building up the weight so your muscles can handle it. I also don't recommend going below parallel with the low bar position as this will put unnecessary stress on your back.
It's not wrong, maybe just different than what you're used to. This video shows how to do Smith machine squats specifically to target your glutes and hamstrings. The body mechanics involve bending more at the hips and less at the knees like a low bar free weight squat. If you are trying to target your quads more, then I suggest moving your feet forward as demonstrated in this video ruclips.net/video/i2LRBez5xZY/видео.html
This is much better than other channels:)
Thank you! I'm glad you like my videos 👍🏻
Yasss
Perfect.. This is what I do too. Put max contraction at your hip while you doing squad at all rep. It is importan to reducing stress at your lower beck. Good job guys 👍
Subbed thanks for the info
You're welcome. Thanks for the sub!
other videos seem to make a point of bringing your feet out further but they were going for a straight back
This video was intended to show how to squat on the Smith machine to replicate the body mechanics of a low bar powerlifting squat for a hip dominant movement. You're right that placing your feet further forward keeps your back more upright more like a hack squat which is a knee dominant movement. I demonstrate that technique in this video on Smith machine hack squats ruclips.net/video/i2LRBez5xZY/видео.html
Can I go heavy with this version? I want to focus increasing strength on squat. Because the gym where I train doesn't have a regular squat rack.
Absolutely! Once you feel comfortable with the form, you can work up to weights you would do on barbell squats.
It's not going to have carry over to a barbell squat
Is this for quads or glutes?
The low bar placement and foot position make this squat variation more hip/quad dominant. It still works the quads as well, just not as much as a more upright, knee-dominant movement like the Smith machine hack squat.
Perfect thanks
Is this for glutes or quads
As a variation of the barbell back squat, the Smith machine squat works the quads, glutes, and hamstrings. However, this particular variation with the bar low on your shoulders and your feet under the bar, results in slightly more glute activation than other methods. For comparison, here is a Smith machine squat that targets your quads more ruclips.net/video/i2LRBez5xZY/видео.html I hope this helps!
I noticed that the man wasn't wearing any trainers/sneakers when doing this. Can you explain why please?
Yes, I prefer squatting without shoes as it keeps my feet more firmly planted on the floor. No rolling or squishing of soft shoe soles, especially with heavier weights. However, there are also squat shoes specifically designed with a firm sole that elevate your heel, making it easier to achieve a full range of motion.
Nice video
Is it good to carry 100kg?
Thank you 👏🏾👏🏾
I think feet should be way more forward
The purpose of this video is specifically to show how to achieve greater hip flexion by placing your feet further back, directly under the bar. You can also do Smith machine squats with your feet farther forward, which results in more knee flexion. Here is my video for the feet forward variation - ruclips.net/video/i2LRBez5xZY/видео.html
That is a good morning squat
I disagree with you on that. A good morning squat is when you bend mostly at the hips with very little knee bend. Whereas the mechanics of this Smith machine squat variation are actually more like the low bar squat. The foot placement creates greater hip flexion, yet your thighs should still be parallel to the floor at the bottom. This results in more glute and hamstring activation. If you're looking for a variation to target your quads more, check out my video on the Smith machine hack squat: ruclips.net/video/i2LRBez5xZY/видео.html
@@Nutritioneering I actually agree with you, it is more like a Low bar squat, I take it back. I think what compelled me to comment is that I was looking for a Quad dominant Smiths move, and you had quads in the title. As your comment explains, it is more like a low bar squat, with more glute activation. When I squat I ensure there is almost no hip flexion, just doesn't feel comfortable for me. A lower weight good morning is where I get my hinge movement from.
@@liamburns8554 That makes sense, the title could be a little confusing because it is not a quad-dominant movement although it does still work the quads. The Smith machine hack squat where your feet are forward of the bar sounds like what you're looking for. Much more knee flexion with minimal hip flexion to blast the quads. I have a video for the Smith machine good morning as well which is an excellent hip hinge exercise as you mentioned.
Can't it Damage your back?
You will feel the low bar squat more in your lower back and spinal erector muscles, but that's not necessarily a bad thing. These are the same muscles you work in a deadlift. The key is not overloading them too quickly and gradually building up the weight so your muscles can handle it. I also don't recommend going below parallel with the low bar position as this will put unnecessary stress on your back.
Looks wrong
It's not wrong, maybe just different than what you're used to. This video shows how to do Smith machine squats specifically to target your glutes and hamstrings. The body mechanics involve bending more at the hips and less at the knees like a low bar free weight squat. If you are trying to target your quads more, then I suggest moving your feet forward as demonstrated in this video ruclips.net/video/i2LRBez5xZY/видео.html