Features of squats in the Smith machine and their advantages
The specificity of the unit lies in the stable position of the supports on which the bar is horizontally mounted. Thus, during the exercise, the body always remains in one position, without bending to the sides.
Smith squats have a number of undeniable advantages:
- suitable for sports training of both men and women;
- are good practice for mastering squat technique before moving on to free weights;
- do not require the constant presence of a person nearby for backup;
- provide stability when performing exercises even with a heavy load;
- acceptable for problems with the knee joint, lower back;
- allow you to create highly effective training schemes for different muscle groups;
- the likelihood of injury or sprain is minimal.
Front Squat Variations
Front squats are a basic leg exercise that no one likes. Squatting with a barbell is not easy at all, and holding the barbell on your chest is even more difficult. Therefore, it is almost always ignored and the leg press is chosen as an alternative to classic squats. Indeed, doing this exercise, especially at first, is an unpleasant pleasure.
But front squats have 4 major benefits that make them the ideal quad exercise. But what exactly they consist of, and who especially needs to do front squats with a barbell on the chest, read in my article. Read the most interesting things about training and sports nutrition on my telegram channel https://t.me/bestbodyblog
The Smith front squat is an isolated version of the barbell squat variation. Holding the projectile is much easier; the load on the front surface of the thigh increases to the skies.
But from the mass-gaining exercises for the legs, it becomes a “finishing exercise” and is used mainly for the final exhaustion of the quadriceps at the end of the workout. Smith front squats are often used by professionals to improve front thigh definition ahead of the competitive season. Along with the hack machine, this squat variation is considered one of the best for cutting through the heads of the quadriceps.
This method of squats is not aimed at gaining muscle mass in the legs at all (since the working weight in it is minimal), but it is an excellent complex exercise for working the muscles of the whole body.
Front squats with dumbbells
Front squats with dumbbells develop coordination well, and also increase strength and endurance of the shoulder girdle and have enormous fat burning potential.
For those who have knee and lower back pain. From the point of view of gaining body weight, front squats are absolutely as good as back squats, but they place less stress on the lower back and joints. Therefore, I always recommend doing this exercise to people involved in bodybuilding after 40.
