Smith Front Squat

1. Set the Smith machine bar at about shoulder height and step underneath it.
2. Cross your arms over the bar or use a front rack grip, resting it across the front of your shoulders.
3. Unhook the bar and step back into a stable stance, feet shoulder-width apart.
4. Keep your chest tall and elbows lifted to support the bar.
5. Brace your core and bend your knees and hips to descend into a squat.
6. Lower until your thighs are at least parallel to the floor, keeping your torso upright.
7. Drive through your heels to press back up to standing.
8. Re-hook the bar safely once the set is complete.

Common Mistakes

• Letting the elbows drop: Elbows falling below parallel causes the bar to roll forward and lose front rack support. Keep your elbows lifted high throughout the squat.
• Leaning the torso forward: Tipping forward during the descent shifts the bar's balance and strains the lower back. Keep your chest up and torso as vertical as possible.
• Only lowering halfway: Cutting the squat short reduces quad and glute engagement. Descend until your thighs are parallel or slightly below.
• Forgetting to re: hook the bar: Failing to twist the bar back into the rack hooks between sets leaves a loaded bar unsecured. Always confirm the hooks catch before letting go.