Smith Banded Full Squat
Description
The Smith banded full squat combines deep range squats on the Smith machine with resistance bands attached for accommodating resistance. The Smith fixed path eliminates balance demands, the deep range maximizes quad stretch, and the bands force explosive drive out of the bottom while building lockout strength.
Muscle Group
Equipment Required
Smith Banded Full Squat Instructions
- Set up a Smith machine with bands attached to each end of the bar and anchored low.
- Step under the bar and place it across your upper back.
- Unrack the bar and step into your squat stance.
- Brace your core and squat down through a deep range below parallel.
- The bands should be slack at the bottom of the deep squat.
- Drive up explosively against the increasing band tension.
- Lock out at the top with hips and knees fully extended.
- The bands should reach maximum tension at the top.
Smith Banded Full Squat Form & Visual
Smith Banded Full Squat Benefits
- Deep range maximizes quad development
- Accommodating resistance gets harder at lockout
- Smith machine fixed path eliminates balance demands
- Forces explosive drive
- Builds lockout strength
- Useful for breaking through squat plateaus
Smith Banded Full Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
Smith Banded Full Squat Variations & Alternatives
- Smith Full Squat
- Resistance Band Smith Squat
- Banded Squat
- Smith Machine Squat
