A low bar squat on the Smith machine, carrying the bar across the rear delts and hinging more at the hips to shift load toward the glutes and hamstrings.
하체머신Squat
시작
끝
주동근
둔근대퇴사두
협응근
햄스트링내전근척추기립근
장비
머신
패턴
Squat
준비 자세
01Set the Smith bar just below shoulder height.
02Place the bar low across the rear delts, below the top of the traps.
03Grip tightly and pull the elbows back to shelf the bar on the upper back.
04Set feet shoulder width or slightly wider, under to slightly in front of the bar.
수행
01Brace, unrack, and sit the hips back as you break at the knees.
02Allow a moderate forward torso lean within the fixed bar path.
03Descend to at least parallel with the whole foot planted.
04Drive the hips up and forward to return to lockout.
체크포인트
-Bar stays shelved on the rear delts, not sliding down the back.
-Hips travel back noticeably more than in a high bar squat.
-Spine stays neutral despite the torso lean.
-Depth hits parallel consistently.
흔한 실수
-Carrying the bar too low without the shelf, straining the wrists and shoulders.
-Fighting the fixed path with a foot position that does not match the lean.
-Letting the chest collapse in the hole.
-Turning the ascent into a good morning by raising the hips first.
프로그래밍 노트
-Use 3 to 5 sets of 5 to 8 reps for hip-dominant squat strength.
-Experiment with foot placement a few centimeters at a time until the path feels natural.
-Useful for practicing low bar positioning before moving to the barbell version.
