How To: Smith Machine- Squat

How To: Smith Machine- Squat


What’s going on, Nation? I’m going to show you guys a how to do a squat on a Smith machine The first thing you want to do is you want to go over here you want to put your weights on leaving no weights on for the demonstration. What you’re going to do Is you’re going to put the bar up as high as you can so your shoulders still touch it Kind of go on your tiptoes, and unhook the hinges Or if you want to start lower that’s fine just don’t put a lot of pressure on your back Make sure you turn the bar all the way forward so the hinges don’t catch on your way up and way down Put your arms in a comfortable position I like mine slightly wide, shoulder width Now for a regular squat you want to put your feet a little bit in front of your body like this just far enough out so that when you come down your knee aren’t going to pass your toes and What you’re also going to do is you’re gonna utilize the squat machine which is holding the bar in place for you to be able to arch your back a little more and sit back more too Keep your head up Come down break 90 degrees and push straight up and make sure you’re pushing through your heels and you’re keeping your core nice and tight just like that Now be careful It’s very common to see people doing squats on a Smith machine With their feet back here and just want you guys to see what happens see how far my knees are going past my toes? I’m actually pushing with my toes to bring the bar up That’s puts a lot of unwanted pressure it means you could damage the cartilage to the joint So make sure before you start this exercise You find a comfortable position for your feet so that when you come down your knees don’t pass your toes And you push through your heels Plug that back up for more great information guys, please feel free to subscribe to my channel and as always More good stuff coming soon. See ya

100 comments on “How To: Smith Machine- Squat

  1. TheShredJunkie Post author

    If your gym doesn't have a squat rack but has a hack and smith machine. I feel like smith machine takes away from form, would the hack machine be a better option?

    Reply
  2. Sam O Post author

    I used this and this fucking annoying guy (constantly harassing me!!) told me I was cheating by using this machine because it helps my balance? I personally like it because I can get a deeper squat and not have to worry about falling over or having bad form. Is this cheating??

    Reply
  3. og mota Post author

    Smith machine squats are the kind of training that require more reps less weight, vs a traditional barbell squat you can add more wight less reps, I am stuck with a machine and I hated it because I couldn't get use to the strick momentum but I did it like this guy demonstrated and just didn't use as much Weight but alot more reps let me tell y'all this is a killer exercise when done right good luck to all!!

    Reply
  4. lntimidating XBL Post author

    Plz don't tell people where to position their feet…everyone's bone structure is different

    Reply
  5. Achaemenes of Persia Post author

    Guys use this if you're unsure about your squat PR…. however, free weights aka barbells /dumbells are superior if you want to mix in balance. I personally got most of my results anywhere on my body with freeweights, so take from that what you will.

    I mix up all my excercisees but i use smith machines as a safety measure and usually to try new weights.

    Reply
  6. ImmaGhost Post author

    that looks worse on your knees than a regular squat? Can anyone confirm if it is or not?

    Reply
  7. danermanerkider Post author

    Goddamn, I can't figure how to do squats right on a smith machine. I go to 24 Hour Fitness, and the location I go to has one squat rack, but it's almost always taken, while there's a shiny unused smith machine open for use. So I go and give it a shot, but I can never do squats in it, maybe it's my shit form since I'm a noob, but with the smith machine, it feels like it's too straight and keeping me from squatting deep enough properly. Gets annoying and embarrassing, I don't even try squats any more 🙁

    Reply
  8. romakayak Post author

    I'm 52 and weigh 104 kgs. I squat in the machine because there's no rack in our gym. tonight I squatted 100 kgs x 50 reps in one set.

    Reply
  9. romakayak Post author

    you have a valid point but I am capable of squatting 240 x 10 but I had a hernia last year and now damage to my right hand that makes it difficult to hold the bar, plus I am more enthusiastic about doing 100 kg

    Reply
  10. Nam Kong Post author

    Is my back suppose to be straight or should it be a bit curved in the middle of the back?

    Reply
  11. Liam Cowley Post author

    does anyone else think smith machine kills their trap/neck when squatting but barbels don't so a foam pad is needed for smith?

    Reply
  12. Ryder Washington Post author

    People should definitely do smith machine squats before they do regular squats, because a lot are using toes to lift up not their heels and they do it without even being aware of it.

    Reply
  13. Paindoctor Post author

    Ok, very informative video. You told me what I've been doing wrong. Please invest a few dollars in a lav mic and your sound will improve 110%.

    Reply
  14. Joseph Roth Post author

    so im 22 years old and ive been doing German volume training and unfortunately I was born with a clubed foot. ive had surgeries and they were successful but, now that im older i have noticed that my left leg is a bit shorter than my right. this makes it a problem when i have to do squats because i am unbalanced. so should i use the smith machine with a wedge or a weight under my foot

    Reply
  15. ScottHermanFitness Post author

    💪 CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!

    A smith-machine has it's place. Don't be afraid to use it, but don't rely on it either!

    Reply
  16. N H Post author

    shoot I squatted with my knees bending outwards not straight. so I guess I did damage the cartilage, cuz my knee popped today and nearly seized up. hopefully it doesn't get in the way too long for running or continuing my squats :/

    Reply
  17. Nick Iezzi Post author

    I think I have a bad back I could never t bar row or squats right no matter how hard I tried

    Reply
  18. Based Stickman Post author

    I have to use this to bench cause the gym I go to don't have regular bench presses.

    Reply
  19. AssChavez Post author

    Thanks for the tips!  The gym I go to is a small office complex gym that has limited equipment.  Of course the have a smith machine, so unless I want to do dumbbell squats, I am forced to do smith machine squats.

    Reply
  20. Rob Leonard Post author

    you are literally the best no nonsense source for fitness on youtube. thanks for not being a blowhard man!

    Reply
  21. greencase Post author

    i alwasy feel like i'm falling backwards when my toes are out front like that. guess i've been doing them all wrong. smfdh.

    Reply
  22. Chris Ulfen Post author

    Smith machine squats feel really awkward for me when I do them so I often stick to barbell squats. I'm gonna try it this way and see what I think.

    Reply
  23. Loftur Hjalmarsson Post author

    did this kind break womans back paralized, foot slipped veight came down , can not go back , unsafe or

    Reply
  24. raul Rodriguez Post author

    Can you show how to do front squat on the smith, I'm not sure what way to do it since the bar moves at an angle

    Reply
  25. Ruben God Post author

    Today I went to try to do smith machine- squat for the first time, in the first squat I started to severely hurt the right rib immediately, so I stopped by precaution.
    Doubt: Am I in a bad mood / injury or did I do it at that moment? Or just because I could be doing something bad did it hurt me?

    Reply
  26. foday S Post author

    What if you face the other way?
    I see some people at the gym doing it the other way.
    Which way is the right way to face, is there a wrong way to face as you do the squat?

    Reply
  27. Laticia Cull Post author

    I would try workouts on the internet. Try Unflexal. This website seems like you would have luck getting some potential. Good luck on your bodybuilding.

    Reply
  28. Jay G Post author

    I’m just starting to exercise, is it common to not be able to do a squat? Like I seriously can’t bend enough to do one even without the machine #help

    Reply
  29. Altide Svensson Post author

    Wow Scott, you really got a video on every exercise out there :o)

    What if you put your feet way forward so your legs becomes 90 degrees when you squat?

    I feel these alot more in my quads than a regular squat so I use this as a compliment to isolate them instead of a regular legpress which doesn't feel that great.

    Reply
  30. Richard Caulker Post author

    He is facing the right way. As he goes down, the bar goes downwards and slightly forwards. That is the same direction it would go if he was doing normal barbell squats. As he comes up, his upper body rises and goes backwards, and the bar goes with it.

    Reply
  31. Chad Fordham Post author

    I'm not a fan of the smith machine simply because it doesn't give the full range of benefits compared to free weights. It is however, better than not doing the workout at all! Plus it helps a beginner feel more comfortable and learn form. I think anyone that uses the smith machine for squatting or bench pressing, should sooner or later move onto the free weights. You are going to need to drop some weight in transition, though.

    Reply
  32. thatsboot Post author

    I seriously love this channel. Thanks for all of the great fitness advice. You are really good at conveying things in a way that is really easy to understand

    Reply
  33. Malcolm Whitwikie Post author

    Its just very awkward for me that's why i viewed this video that's all pf has so thanks scott herman

    Reply
  34. Patrick Mursch Post author

    Definitely wrong in my opinion… you are doing more a deadlift movement (moving your ass backwards)… a squat movement is bringing your knees forward and keep your back as straight as possible. The angle of your back looks horrible. Good luck to your hips and lower back when you do a heavy squat like this… please dont tell people to do it like this 🤦‍♂️

    Reply
  35. Incurablederp Post author

    Step 1: don’t do the “bitch” machine squat XXddxDdxXdxDdaxdd XXDDDD 💯💯💯💯💯👌👌👌👌😂😂😂😂😂 XXDDXDXDXDDXDXDXDX DCXDDXXDDDDDDDDDDDD

    Reply
  36. Joseph Roessler Post author

    Please cover after eating plan Scott I watch you a Lot the a V Squat machine I use at the Catalyst Fitness need you help with how too use it better with footing I play a Lot of baseball and Softball interested in building up quadriceps and other muscles in the legs as they are important to hitting home runs. I write too you a Lot but don't get answers.

    Reply
  37. Jeremy Lakenes Post author

    So basically just line up the back of your heals with the bar the weight runs on? Where he bar touches the floor?

    Reply
  38. James1:2-3 Post author

    Is there a correct way to face the Smith machine while squatting? Most videos say to face the same direction as hooks but I feel better facing the same way you are…

    Reply
  39. Michael Kirk Post author

    Great way to blow out your lower back if you do it facing the wrong way like this jamoake

    Reply
  40. Sphincter Goblin Post author

    Dude, I’m glad I found your channel. I’m a 30 year old beginner and the amount of people in the gym that give shit advice is astounding. Thanks for your videos!

    Reply
  41. batterybhai Post author

    Thanks for mentioning where to position the feet. I was going wrong here. This really helped.

    Reply
  42. Musclemax Post author

    hey i was thinking of doing these instead of barbell squats because they hurt my knees too much but its only because if my form and i cant get the hang of it, is it okay to use these instead? put less strain on my knees

    Reply
  43. YestwentyFOUR Wins Post author

    Actually the first thing you have to do is set the bar height. Then put the weights on the bar. This is a great video!

    Reply

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