How do you do Smith squats?

[saudades]

Can some kind soul tell me (post pics) how you perform squats on a Smith machine? I must be dumb or something because I tried it, and the bar keeps rotating out of my hands and locks on. Makes me look pretty silly if you know what I mean. Perhaps it is the machine? We have three Smiths--one inclines just a little bit, but the other two go straight up and down. I tried one of the straight Smiths. Seriously, I can't seem to get the hang of it.

 

[bigworm6]

lol i dunno if ima explain this well, cause i cant picture what your doing wrong? I just get under the bar, put it on my upper back, lift up, and let it roll back away from the locks, witch will make the bar go a little lower on my back, and it should be good to go from there? Sorry, dont have a picture.

 

[dreww]

try using it standing the other way. perhaps that will tend to move the locks out so they dont hit the pegs.

 

[h8tr3d]

yea i know what you mean. It happens to me sometimes too. I just try to rotate the bar with my hands as much as possible, and then kinda balance it there while i perform the squat. Its kinda awkward (sp?) though.

 

[mikeswift]

i always felt they were very awkward to do on a Smith, I don't believe it's natural for your body to be locked into the track like that with heavy weights in a limited range of motion... I would try whats been suggested and rotate the bar as much as possible down your back and hold it there while performing reps

 

[mcgaret]

Try putting your feet a little out in front of you - you could also do smiths with the
bar in front of you - elbows up parrallel w/floor and also w feet a little in front of you.
When you figure it out let us know what you were doing wrong. When I have done
those - like I said I put me feet a little in front of me - totally stressed tha Quads
and I had to lighten the weight.

 

[saudades]

I'll try again, but I think it's our machine. The handles want to rotate back to clip on so it's hard to keep the bar rotated out.

 

[Glen Whitestone]

I ain't gonna lie to you bro--I hate squats period but they have to be done. I prefer regular squats B/C I feel you do not get a good back and forth compensation to let stress off of your lower back when you go into the movement. If you are going to do smith then fack outward and adjust your feet so they feel comfortable. I think positioning is what you need to play around with. P.S. I would not rely on smiths total in addition because relieving the stress off of the lower back can cause it to weaken increasing the problem of irritation.

 

[saudades]

Glen! Where've you been, bro? Good to see you back. I see what you mean. I just wanted to add in the exercise. I still do squats normally as well.

 

[mrfreeze]

Try putting your feet a little out in front of you.

That is the best way to do them, put your feet out in front of you. I also like doing lunges on the smith machine