라이브러리로시작 
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운동 라이브러리
Smith Front Squat (Clean Grip)
A front squat in the Smith machine with a clean-style rack position, keeping the torso upright to bias the quads while the fixed path reduces balance demands.
하체머신Squat
주동근
대퇴사두
협응근
둔근내전근코어등 상부
장비
머신
패턴
Squat
준비 자세
- 01Set the Smith bar just below shoulder height.
- 02Step in and rack the bar across the front delts with fingers under it, elbows driven high.
- 03Set feet shoulder width, directly under or slightly in front of the bar.
- 04Rotate to unrack while keeping the elbows up and chest tall.
수행
- 01Brace and squat straight down between the hips.
- 02Keep the elbows high so the bar stays seated on the shoulders.
- 03Descend to parallel or below with the torso near vertical.
- 04Drive up through the whole foot, leading with the chest and elbows.
체크포인트
- -Elbows stay lifted through the entire rep.
- -Torso remains upright, aided by the fixed bar path.
- -Bar rests on the shoulders, not hanging in the hands.
- -Knees track forward and out over the toes without caving.
흔한 실수
- -Letting the elbows drop and dumping the bar forward into the wrists.
- -Gripping the bar with a full fist when wrist mobility does not allow it.
- -Leaning into a back-squat torso angle.
- -Cutting depth instead of owning the bottom position.
프로그래밍 노트
- -Use 3 to 4 sets of 5 to 8 reps for quad-focused strength.
- -Loads run lighter than back squats; prioritize position over weight.
- -Good stepping stone toward the free-weight front squat rack position.