LEGS
Ultimate Weight Loss Revealed 197 by Brad Callen
Smith Machine Squats
What to do :
First place some sort of pad on the bar so it will be softer on your lower neck muscles . A rolled up towel should do just fine . To get into position bring your feet forward and lean back into the bar so that it rests on the bottom part of your neck . Place it on the thicker muscle part of the trapezius ( traps ) muscle . After you are leaning on the bar bring your pelvis back so that your back is vertical ( not an angle but straight up and down ). Unhook the bar from the hook support and squat down with the bar until your rear is at about the level over your knees or slightly below . Extend the legs , standing back up and return to the start position .
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Muscles worked :
Mostly quads . Also Glutes and hamstrings
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Don ’ t Forget to :
Make sure the feet are pointed straight and the back is vertical . Use a spotter when performing squats .
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