라이브러리로시작 
끝 
운동 라이브러리
Smith Full Squat
A full-depth squat on the Smith machine, using the guided bar path to load the quads and glutes through a complete range with less balance and stability demand.
하체머신Squat
주동근
대퇴사두둔근
협응근
내전근햄스트링척추기립근
장비
머신
패턴
Squat
준비 자세
- 01Set the Smith bar at upper chest height and step under it.
- 02Place the bar across the upper traps and grip just outside the shoulders.
- 03Set feet shoulder width, slightly in front of the bar line.
- 04Rotate the bar to unrack and set your brace.
수행
- 01Take a breath and squat down between the hips.
- 02Descend below parallel until the hips are near full flexion.
- 03Keep the whole foot flat and knees tracking over the toes.
- 04Stand back up in one smooth drive without bouncing hard out of the bottom.
체크포인트
- -Depth reaches below parallel every rep.
- -Heels stay planted at full depth.
- -Pelvis stays under control without an aggressive tuck at the bottom.
- -Bar stays balanced on the traps, not the neck.
흔한 실수
- -Placing the feet directly under the bar and getting folded forward.
- -Diving into the bottom and bouncing off the joints.
- -Letting the heels rise in the deepest range.
- -Assuming machine depth equals free-weight readiness at the same load.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps for full range quad and glute work.
- -Pause squats of 2 seconds in the bottom build control in the deep range.
- -Slot after or in place of free squats when fatigue or stability is the limiter.