The Smith machine is a tool for working out the buttocks and thighs. Squats are considered the most effective exercise for this. The classic version of its implementation with a barbell is given to many girls, especially beginners, with difficulty. When exercising with free weights, one has to not only monitor the work of the target muscles, but also stabilize the body in space. And for this it is necessary to have a sufficiently developed muscular frame and good coordination. It is possible to prepare the body for such loads just with the help of squats in the Smith machine, where the trajectory of movement is set by the device.
Smith simulator - what is it
The weighted squat is recognized as one of the most difficult exercises, and it gives a good result. Squats in the Smith machine make it easier to squat, provide less injury and minimal harm to the spine. That is why most athletes prefer to replace regular squats with a barbell on their shoulders or chest with training on it.
Modern Smith machines are equipped with a bar located strictly horizontally, which allows you to perform a much wider range of exercises, even the bench press and one arm.
This sports equipment was created so that the trainee could perform movements limited in amplitude with the help of limiters, this is the essence of its design.
Simulator design:
- neck;
- hooks;
- guides;
- limiters.
The main purpose of this type of trainer is to ensure the stability of the weight distribution. The training process for a person with an increased not yet mastered weight is much more effective and safer with the help of this simulator.
It should also be noted that when working on the Smith machine, no one will need to be distracted for insurance, since its role is played by restraints. It is thanks to their presence that the possibility that the load falls too low is excluded, and it will never be able to crush the trainee
Muscle groups involved in training
- the quadriceps during the exercise receive the greatest load, they consist of four types of muscles:
- lottery;
- intermediate;
- straight;
- medal;
- gluteus maximus muscle;
- biceps - back of the thigh;
- calf muscles;
- the extensor muscles receive a static load during training, because they are responsible for maintaining the bends of the spine throughout the entire period of squats;
- abdominal press - are an additional fixator that prevents the spinal discs from displacement, increasing intrauterine pressure during exercise.
Benefits of Smith Squats
The machine version has several advantages over free weight squats:
- the movement is given by the design of the simulator, so it is much easier to follow the correct technique;
- there is practically no load on the lower back, which allows even people with back injuries to work out;
- by changing the position of the legs, it is possible to facilitate the work of the knee joints;
- since you do not need to be distracted by stabilizing the body, it turns out to work better on the target muscle;
- beginners will be able to strengthen the muscle frame and prepare for free weight squats;
- there is an opportunity to train with a lot of weight without a partner's safety net.
Thanks to this, girls, squatting in Smith's car, will be able to quickly pump up the gluteal muscles and strengthen their legs.
However, it will not be possible to achieve such significant muscle growth as when performing squats with free weights. Since in this case the stabilizing muscles practically do not work, it becomes easier to perform the exercise. As a result, much less testosterone is released.
Therefore, squatting in the Smith machine is recommended for beginners who find it difficult to train even with an empty bar. The specified trajectory of movement will protect against injuries at the beginning of the training path and will prepare the body for exercises with free weight.
Basic rules for squats
- The back should be straight. When squatting, make sure that your back is not rounded and that a natural deflection in the lower back is maintained. If you can't keep your back straight, reduce the weight.
- The knees do not go beyond the border of the socks. In order to maximally shift the load from the front of the thigh to the buttocks, the knees during the squat should be perpendicular to the line of the heels, and in no case go beyond the border of the toes.
- The feet are directed towards the knees. It does not matter if the stance is narrow or wide, as in the plie technique, squatting, the knees should be directed along the line of the feet. If the knees come together, then some of the load will shift from the buttocks to the knee joints, which can provoke injury.
- The heels do not come off the floor. This is the main rule of all squats for the development of the muscles of the buttocks. Resting your heels on the floor (not your socks!), The muscles of the buttocks receive maximum stress, due to which they grow faster and more efficiently.
- The head is straight. When squatting, look straight or slightly higher, but do not look at the floor.
- Breathing should be correct. We inhale while squatting and exhale while returning to the original position.
- You need to squat deep enough. The maximum load on the buttocks is observed when the butt drops below the knee line. That is, the deeper you squat, the better the buttocks swing. But do not squat into a full squat, just below a 90-degree angle is enough, otherwise the load on the joints increases.
- Do not straighten your legs all the way at the top. The top position is also important. During lifting, you should not fully straighten your legs, since in this position the load from the buttocks is transferred to the knee joints and the spine. This rule applies not only to squats, but also to "leg presses", "lunges" and other exercises on the lower body.
- The pace must be correct. That is, you need to squat slowly, and you need to return to the starting position faster, with a powerful push up.
- The weight must constantly progress. At the initial stage, the weight may be small, but as you master the exercise, the weight should increase, otherwise it will not work to pump up the buttocks.
Smith Machine Squat Technique
- Set the desired weight and place the bar on your shoulders, with your hands slightly wider than your shoulders. Unlock the machine, step forward with your feet shoulder-width apart. This is the starting position.
- As you inhale, sit down slowly, dropping just below a 90-degree angle. Position your feet so that your knees stay in line with your heels during the squat. Imagine that you are sitting in a chair.
- As you exhale, with a powerful push up, return to the starting position, pushing off the floor with your heels. Repeat the exercise 8-12 times.
- squats by bending the knees, rather than by pulling the pelvis back, as a result, the knees extend beyond the toes and the load is shifted from the buttocks to the front of the thigh.
Variations
In addition to the classic version of the Smith squat, there are several variations of the exercise:
one. With a narrow stance
With a narrow stance, some of the load is shifted to the outside of the quadriceps; the buttocks in this case practically do not work. Therefore, this option is recommended for men who want to achieve leg volume.
2. With wide (techniques "sumo" and "plie")
The gluteal muscles are effectively worked out when sumo squats. They involve a very wide stance of the legs, spreading the socks to the sides and abducting the pelvis back. In this version, the buttocks are stretched as much as possible and receive an incentive to grow.
3. Kneeling squat
To enlarge your glutes and not pump your legs, you can do an exercise such as squats on the Smith machine while sitting on your knees.
First, you need to put the rug on the floor.
Execution technique:
- Get on your knees and place the bar on the trapezoid below the neck.
- Remove the holders and lower yourself, pulling the pelvis back, until the buttocks touch the lower legs.
- Then return to the starting position, straining the muscles of the buttocks.
- At the top point, squeeze the buttocks as much as possible.
4 front squats
You can do front squats in Smith, aimed at developing the quadriceps. This option is more suitable for men, although women do it too. In this case, it is necessary to put the barbell not on the shoulders, but on the chest.
Execution technique:
- Set the correct weight on the machine and adjust the bar height.
- Walk up to the barbell, cross your arms and place it on the front deltas.
- Grab the bar with a grip from above, put your feet shoulder-width apart.
- While inhaling, sit down to parallel with the floor.
- As you exhale, rise without straightening your legs to the end at the top point.
Front squats are safer for the knee joints due to the biomechanics of movement. But the weight will have to be taken less than when doing classic squats with a barbell on the shoulders.
5 split squats
Split squats are a sophisticated version of the classic lunges, in which one leg, located in the back, is placed on a bench (fitball). In this exercise, the gluteal muscles of the working leg receive maximum stretch, so muscle growth is more efficient. It is important to take a "good step" here, which allows you to focus on the buttocks, removing the load from the quads as much as possible.
Contraindications
Classes using the Smith machine are contraindicated for people who have:
- lactation;
- pregnancy;
- cesarean;
- hemorrhoidal disease;
- a problem with the musculoskeletal system;
- vision problems;
- varicose veins of the blood vessels.
The types of squats in the Smith machine can be alternated from one workout to the next. This will work out all muscle groups. Women who want to enlarge the buttocks should pay attention to squats with a wide stance. The main thing is to observe safety precautions and listen to your body during training.
In addition, it is important to consider that muscles will not grow without a balanced diet. For their development, you should consume a sufficient amount of protein.
