Smith Machine Canon Ball Squats are a challenging exercise that targets the lower body muscles, specifically the quadriceps, glutes, and hamstrings. This exercise is performed using a Smith Machine, which provides stability and safety to the user. The Canon Ball Squat variation adds an extra challenge to the traditional squat by requiring the user to maintain a narrow stance with their feet close together while keeping the weight on the heels. It is an effective exercise for building leg strength, improving balance and stability, and enhancing overall athletic performance.
How to perform Smith Machine Canon Ball Squat
- Load your Smith Machine with the required weight. Step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Position your legs slightly in front of the bar. Assume a less-than-shoulder-width narrow stance with the toes slightly pointed out. Feet should be around 3-6 inches apart.
- Keep your head up at all times and maintain a straight back. This will be your starting position.
- Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up.
- Continue down until the angle between the upper leg and the calves becomes slightly less than 90 degrees (which is the point at which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
- Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
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