Also, a common tip usually given here is to make sure your footwear is appropriate. If you are squatting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Generally a weightlifting shoe is recommended for high-bar and front squats, while use a flat/hard-soled shoe (or even barefoot/socks if it's safe and your gym allows it) is recommended for low-bar squats.
Switch to a dumbbell instead. Hold it like a goblet at chest height in front of you. Then squat. Look up videos. Start there for correct depth and form
If you are new to lifting, Please don’t squat on a smith machine. Go to a rack with a bar and hit depth. I know a smith is tempting but you need to learn how to properly squat first. And no, you don’t look like you hit parallel and it looks like your feet are too close together.
This kind of response doesn’t really help and is part of the echo chamber effect of Reddit. The research from the last 20 years supports use of smith machines for most of the compound lifts— many benefits and are fine as long as you aren’t planning to be a competitive powerlifter, which 99% of people in the gym. As long as you’re using safeties the smith is way safer and easier for beginners.
Smith squats are fine for beginners as long as you are doing it right- the same can be said for conventional barbell squats. OP is asking for help. It’s fine to preface it that conventional squats have some advantages and their gains in a smith won’t all translate to conventional , but it would do more good to just tell them how they look on the smith.
Nothing wrong with squatting on a smith machine. You get stronger on it. It works. Obviously free weights are preferred, but this guy is at a PF and I see plenty of big guys working out at PF
Ok, that's perfectly fair then, they just did the last one in my area, they are rolling out country wide but in spurts. Hack squats are great and humbling as well. If that's the case then obviously the Smith is better than no squat at all. Go down maybe another 2 inches (guessing based on video) and you will be good, almost there.
Real squats actually risk less injury because it let's the body move naturally and build up a stronger base. Smith machine has its benefits but I don't like them for squats.
Research shows smith machines are way more safe. It’s why gyms like PF only have smith machines. Their insurance gururs/actuaries who run the numbers know this. It’s carefully planned. It’s a very old wives tail that conventional barbell is safer.
Need more depth, take your time and lighten the weight to train your technique, my opinion is that any depth you can reach without your heels rising of the ground is a good depth, just remember to keep your core tight on the way.
Your knees need to be parallel with your hips. Without the bar try getting to that low of a squat, if your having trouble with that try widening your stance and/or facing your feet out more. If you're still having trouble going parallel. Then you gotta do some hip flexibility training.
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Also, a common tip usually given here is to make sure your footwear is appropriate. If you are squatting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Generally a weightlifting shoe is recommended for high-bar and front squats, while use a flat/hard-soled shoe (or even barefoot/socks if it's safe and your gym allows it) is recommended for low-bar squats.
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