Smith Machine Frankenstein Squat
The Smith machine squat with the bar resting on the front of the shoulders and the arms held straight out, hands off the bar; only an upright torso keeps it in place.
How to do it
Setup
Bar across the front of the shoulders, arms straight out at shoulder height, feet shoulder-width under the bar.
Steps
- Unhook the bar and squat down, the torso vertical.
- Keep the arms level so the shoulders make a shelf for the bar.
- Stand up and hook the bar before lowering the arms.
Common mistakes
Arms drifting down: the shelf collapses and the bar rolls toward the throat; keep them level. Starting heavy: the shoulders alone hold the bar; begin light. Feet far in front of the bar: that turns it into a sit-back squat; set them under it.
Breathing
Inhale down, exhale up.
