Squats in the Smith machine

Squats in the Smith machine — technique exercises:

1. Set the bar in the racks at the desired height. Select the desired weight. Become under the neck and place it on your shoulders (slightly below the neck).
2. Hold the neck with both hands. Palms facing forward. Lift the stamp from the racks, starting from the floor with their feet while straightening the torso.
3. Stand with your feet shoulder-width apart, toes slightly outward. Head raised, back arched in the lower back. This will be your initial position.
4. On the exhale, slowly begin to squat with a barbell, bending his knees, continuing to keep your head up. Continue to squat until the angle between the thighs and the calves will not be less than 90 degrees. Hint: with proper exercise, the knees should create an imaginary straight line with the feet and toes to be arranged perpendicular to the line of the body.
5. On the exhale, follow the ascent, straightening the legs, starting from the floor, returning to its original position.
6. Complete the required number of repetitions.

Note: ensure that the back was arched lower back throughout the whole exercise, otherwise you can injure your back. If you have doubts about the chosen weight, it is better to take less than more weight. Can use straps for wrists.

Variations: you can also perform this exercise using a small block placed under your heels feet. This makes it possible to correctly perform the exercise beginners or people with lack of flexibility.