My Home Gym…

Here is my home gym as of late June 2020…I have since added a decline abdominal bench which is stored in the closet, and am also in the process of putting up wall decorations which would be appropriate for a gym setting, but I am set on equipment.

I am so thankful for my home gym, because it rivals what I can do in a commercial gym.  Who knows when (or if…) gyms will ever reopen and remain open?  With my home gym, I can literally get out of bed, go downstairs, and start training, without having to wear a mask or full fingered gloves.  And for those who are wondering, I keep my gym VERY clean, and clean the equipment after every session.

For those who are curious about where I purchased equipment, there are links in the video description.

How To Perform A Smith Machine Squat (Repost)

If you have always wanted to do Smith Machine squats but weren’t sure exactly how to do them, read on. This description of squats on the Smith Machine will help you maximize recruitment of your glutes, hamstrings and quads.

Your torso should be in line with the Smith machine rack during the squat movement. A good way to check your form is by looking in the mirror from a side view to check your alignment. Tuck your tailbone in slightly but make sure to keep your back neutral. In order to keep everything in line with your upper body, you need to make sure that your feet are far enough forward. You can place your feet close together, shoulder width apart, or at a wide stance.

brendy-scheerer-fit-360-training-smith-machine-squat-300x214
Keep in mind that if there is a slant to the Smith Machine apparatus that you will have a tougher time keeping your back in line with the slant, in which case you will favor keeping your upper body completely perpendicular to the floor instead. Make sure to keep your back NEUTRAL the entire time.

When you push the bar up, you will only go up halfway. Concentrate on squeezing your glutes and pushing through your HEELS. On the down phase, you will come down beyond 90 degrees (around 60 degrees at the knees). Move slowly and deliberately. If you are doing these correctly, you will feel a stretch in your hamstrings and glutes.

How To Do A Smith Machine Squat

smithmachinesquat2
I was recently asked by a dear friend and client about the proper way to do Smith Machine squats. There is a safe and very effective way to do squats on the Smith Machine which will maximize recruitment of the glutes, hamstrings and quads.

Your torso should be in line with the Smith machine rack during the squat movement. A good way to check your form is by looking in the mirror from a side view to check your alignment. Tuck your tailbone in slightly but make sure to keep your back neutral. In order to keep everything in line with your upper body, you need to make sure that your feet are far enough forward. You can place your feet close together, shoulder width apart, or at a wide stance.

brendy-scheerer-fit-360-training-smith-machine-squat-300x214
Keep in mind that if there is a slant to the Smith Machine apparatus that you will have a tougher time keeping your back in line with the slant, in which case you will favor keeping your upper body completely perpendicular to the floor instead. Make sure to keep your back NEUTRAL the entire time.

When you push the bar up, you will only go up halfway. Concentrate on squeezing your glutes and pushing through your HEELS. On the down phase, you will come down beyond 90 degrees (around 60 degrees at the knees). Move slowly and deliberately. If you are doing these correctly, you will feel a stretch in your hamstrings and glutes.

Discussion of Bump to Rump Video Series: Exercise #1 – Smith Machine Lunges

Stand at the Smith Machine and step forward with one foot so that you can come down into full lunge position without your knee moving over your toes anteriorly. Step with your back foot into a very deep lunge. With this movement, you will be performing pulse lunges on one leg, performing all repetitions before switching legs. Make sure to keep your hips level and your back neutral during this exercise, and squeeze your glutes as you perform the movement. In addition, try to come up only part way from lunge position, then go into your next repetition. Once all reps are completed on one leg, switch legs and repeat. Ideally, you would keep switching legs without any rest in order to maximize muscle recruitment.

Discussion of Bump to Rump Video Series: Exercise #2 – Single Leg Smith Squats

Plant one foot on the floor with the Smith Bar on your shoulders. Come down into squat position on that leg, with your other leg tucked under you, until your thigh is parallel to the floor. Avoid twisting your hips during the movement, and avoid arching or curving your back. When you come up from the squat, only come up part of the way, and drive the pushing energy into the floor through your heel while you squeeze your glute. If you have knee issues, go with a very light weight.

Discussion of Bump to Rump Video Series Exercise #3 – Supine Smith Machine Leg Presses

Lie on a bench so that your hips line up with the Smith Machine bar. Place your feet on the bar at shoulder width or even a bit wider. Release the bar and allow it to slowly come down by flexing your knees and hips. Press the bar up, squeezing your glutes and pointing your heels up so that the driving force is through the posterior portion of your legs.

This move can be incorporated into your leg day once a week as an intense finishing exercise. I would not perform this exercise early in your regimen as it will result in excessive fatigue of the hams and glutes before you get a chance to progress to other exercises. Go as heavy as you can without compromising form or your ability to release the Smith bar. I also think it is best to face towards the mirror instead of out on the gym floor, as this can be a pretty revealing position for passerby to witness!