Smith Sumo Squat

준비 자세

1. 01Set the Smith bar to upper chest height and step under it.
2. 02Place the bar across the upper back and grip it just outside the shoulders.
3. 03Take a stance roughly 1.5 times shoulder width with toes turned out 30 to 45 degrees.
4. 04Walk the feet slightly forward of the bar line so the knees can track over the toes.

수행

1. 01Brace and unrack the bar by rotating the hooks clear.
2. 02Sit straight down between the hips, pushing the knees out over the toes.
3. 03Descend until the thighs are at least parallel to the floor.
4. 04Drive up through the whole foot while squeezing the knees outward.

체크포인트

• -Knees track in line with the turned-out toes the whole rep.
• -Torso stays tall against the fixed bar path.
• -Weight stays spread across the full foot, not the inside edges.
• -Depth is consistent from rep to rep.

흔한 실수

• -Letting the knees cave inward out of the bottom.
• -Standing too narrow so the adductors never load.
• -Placing the feet directly under the bar and stressing the lower back.
• -Rising onto the toes at the bottom of the squat.