Any chance you can find another gym? Smith machine squats are useful if you want to target the quadriceps more, but to make the movement effective, you have to know how to squat with a free weight too. This is a basic video of how to do squats on a smith machine at Planet Fitness. You would be better off doing leg presses and split squats. It … Should note that I was using the Jones machine or the 3d Smith machine. do any of you ladies have a way around squatting 60+ pounds without a rack? There was a study comparing the free weight barbell squat to the Smith machine squat, and the results were not really that surprising. Smith Hack Squat. ... Squats on the smith machine is terrible on your back, ... Facebook Reddit Pinterest Email Link. Bench, squat, overhead press, deadlift, and row should be done with free weights. You said there's two, which is great - one each hand. First, the Smith Machine isn't a great way to do squats. Smith machine front squat form and technique One of the varieties of classical exercises in Smith machine is front squats, when the barbell is held not on the shoulders, but on the chest. Smith Straight Leg Dead Lift. Many people go to the Smith machine thinking it will be easier and safer on all levels. For more exercises: http://bbcom.me/ZML9cG Add this smith machine squat exercise to your leg workout! It offers extra stability. Never do squats on a smith machine. Meaning, start off light and don't assume any particular relationship with the weight you use for regular squats. Smith Machine Reverse Band Hack Squats. im at college right now and im using the facility they have on campus. That would work if you could get the leverage. Menu. I'm going to disagree with you here. How does a Smith machine differ from a power rack? If I don't do this then I have the same issues as you with the back pain. I also think it gives a false impression of what your true max would be, as I can typically squat more on a smith machine then vs regular barbell back squat. I would suggest doing farmers walks in the Smith Machine as a substitute. The gym I go to thought they were making an improvement by getting rid of the old squat rack and replacing it with a Smith Machine. :sadcry: This is an isolated movement for developing the hamstrings which will aid when performing squat exercises. At least both of those are far less likely to injure you, and in the case of split squats involve some type of stabilization. I used to hate on smith machine back squats. It forces you into an unnatural motion. It forces your body to do something it wasn't intended to do and not in a good way. Also, proper shoes are needed for this machine… The right piece of equipment will depend on your knees as well as the budget. It'll still get the job done if squat rack is occupied. Hello everyone. Advice: Squat in the Smith Machine With the Same Form as Your Free Weight Squats. What's new. A closed mind equals a stagnant body. They work out the abs, lower back and hips; reduce the load on the spine … This is if you have any previous injuries and have never had any weight training prior to beginning this activity. Press question mark to learn the rest of the keyboard shortcuts. NSuns 4 Day Variant ~ 6 Months and still going. ... Reddit PPL 6 Days a Week ~ 12 Months. It's pretty dangerous (sheer forces on your knees, awkward positioning, false sense of security, lower back issues, single plane of motion, read more in the link). For the most part, smith machine squats are not a great movement. The machine has been made as an alternative to barbell squats. (4, 5) Plus this keeps your spine in a vertical position for the entire press. Leg press is more likely to injure you, most people have the tendency to lift their lower back off the pad at the bottom portion of the lift, which puts your spine in a really bad position. My gym is more of a fitness gym (24 hours) and only has 1 squat rack that can only be used when staff are there. I'm currently stuck with a gym membership for a gym that doesn't have a proper squat rack, just smith machines. Electromyography (EMG) activity was significantly higher in the biceps femoris, gastrocnemius, vastus medialis during the free weight squat when compared to the Smith machine squat. That's a really silly rule. As you can see, smith machines, squat racks, and power racks are available in various price tags. If you have to squat in it every once in awhile, it's not the end of the world, but I would suggest either working in or finding more optimal alternatives. Abelbeck, “Biomechanical model and evaluation of a linear motion squat type exercise,” Journal of Strength and Conditioning Research, 16(4):516-24, 2002; M.L. When it comes to Smith machine squats vs regular squats debate, there are a few facts that we can't deny. Avoid using machines for your main lifts if you want athletic/strength. Quadriceps, hamstrings, adductors and even calves are activated during this exercise. Lots of people are down on the Smith machines, and I would avoid most Smith machines for anything becuase they force unsafe and unnatural movement, but my work gym has something called a 3d Smith machine. References: K.G. With the smith you use the sides of the machine for stability by pressing your neck back against the bar. But it is also used for muscle gain and muscle endurance. Go ass to grass absolutely no problem. Squat with bar > squat with a friend on your back > anything else squat related > "squat" in smith machine. They take away the bars so it's just a rack. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I cannot perform free weight squats because my back can't handle it (disk issues), but I can squat on the smith machine. Use the Smith machine. Individual results may vary. This article will take you through the proper steps and functions of completing a squat on a Smith Machine. It forces you into an unnatural motion. An exercise which in my opinion is okay to do on the smith machine is the standing lunge. Smith machines combine overall workouts of squat machines, power towers, power racks, pegs and straps for bar workouts, lateral pulls, knee raises, pull-ups, dips, bicep curls, calf raises, leg raises, and many more combinations of workout techniques and styles. One big advantage of the Smith machine is that the bar is automatically balanced, so you don't have to … Smith machines do not allow your body to follow it's natural path so you don't work the smaller stabilizing muscles and tendons. full 12 week push,pull,legs program!- build muscle & strength! I won't go into everything else everyones hit on, but 1 plane/stabilizers/etc... Smith machine is a tool, I don't happen to believe it is the greatest of tools, but it's still useful in some situations. You could do machine squats on it, doing sets of 5 and adding 5 lbs periodically - a linear progression of sorts. But what happens when you bench on the Smith machine? My favorites are a hack squat variant with your feet way out front, front squats, and incline bench. You won't train your stabilizing muscles. Since its a 24 hour gym they have unstaffed times where you cannot use it. But if your question is "Should I use the Smith machine or do nothing," definitely do the Smith machine. Either ask to work in if they are similar weights etc. Use dumbells as an alternative, or find another gym. You would be better off doing leg presses and split squats. Problem with smith machine squats is that when you inevitably switch to a real squat rack your form will be all fucked up. That's a stupid rule. As a bodybuilder I use the smith machine for quite a few exercises. The gym I go to thought they were making an improvement by getting rid of the old squat rack and replacing it with a Smith Machine. Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. A free weight squat is good, a smith machine squat is just a pointless and quite frankly bad exercise. I also notice everything feels way lighter on a Smith, should I add some more weight to compensate while doing linear progression but then reduce it slightly when back in a rack? it seems like they might be bad for your knees. An awesome exercise for building your quads. Squat racks are busy, is doing Squats on a Smith Machine gonna fuck me up in the long run? New posts Search forums. my feet will be a couple of inches in front of the bar. I normally go to a small gym that only has a Smith machine. The weight may feel lighter on the Smith machine, but it is possible that some stresses on some joints may actually be higher during some parts of the lift due to subtle differences in form. Press question mark to learn the rest of the keyboard shortcuts, Bulgarian Split Squats for dat dere rear action, Hack Squats for quads so big people will think you used a mod (in r/outside that is). You could also do sets of 10-15 reps on the leg press you mentioned: Smith machine squats target the lower body muscles. As others are saying, SS is not a machines program. I have seen good improvement on my regular barbell squats when I switch from the Smith. There is a natural curve associated with the descent of the bar in a back squat and the smith machine doesn't take that into consideration. they have 3 smith machines and 1 squat/clean/whatever the hell you want to do in it rack. Because an Olympic bar is attatched to the machine does not make this a free weight piece. I would not squat with a smith machine. Good lord people, I get working on the smith machine isn't ideal but doing it every once in a while isn't going to negatively affect you or your gains. Steps. With the barbell, balance is a major issue. For one, a free weight squat activates more stabiliser muscles. Finally, I don't like how squats feel in a smith as it feels like too much pressure on my knees. Its like a shitty inferior closed-chain version of a leg press. Personal Smith machines are very flexible and can be used from home or the garage gym. If you really have to do Smith machine squats, I think you should treat them as a separate exercise. It'll still work the main muscles you want. You don't have this luxury with real squats. i have a question about deadlifting. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Smith machine hack squats are a nice addition to the big basics. In the actual fact, there is no correct answer to this equipment. Whether you're doing bench presses, squats, or overhead presses, you can face either way in the machine since you push the bar in a 180-degreee vertical path. Smith machine squats? But really, there's no need to ever use a smith machine. Only then, you can safely “re-engineer” the smith squat. Im new here to T-Nation. The user may move the barbell up and down but cannot remove it from the machine. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. If not maybe this is when you work like goblet squats, split dumbbell squats, lunges... etc. However there are two Smith machines. The Smith Machine came into existence in the 1950’s when Jack LaLanne (sometimes referred to as the Godfather of Fitness” or “First Fitness Superhero”) out a design for a self-stabilizing squat rack on the back of a napkin and showed it to his discerning friend, Rudy Smith. Never do squats on a smith machine. Smith Machine vs Squat Rack vs Power Rack: Which is the Best One? A free weight squat is good, a smith machine squat is just a pointless and quite frankly bad exercise. This is an excellent alternative exercise to Smith Machine Squats with using additional stabilizers. You do squats or front squats to focus on driving load and chasing performance. Which Smith Machine Is Best for Front Squats? 6 years ago. If it's unstaffed, who's gonna see you use the squat rack? No Squats are better than Squats with a Smith Machine. Also, as others have mentioned, you won't work your stabilizing muscles (core) on a smith machine since it does the stabilizing for you. My biggest problem with the Smith Machine is that people are convinced they are still doing free weight movements when they perform exercises on the Smith Machine. if it's one of the 1 dirction one (bar only moves up and down) ones, I wouldn't even bother, if it's a 2 direction one (bar moves back and forth, and up and down), and I was in a time crunch, the barbells were taken for cleans, every rack was just started by people doing 5x5 with 5 minute rests, and there were no dumbbells/kettle bells available, then maybe.But, just ask how many sets the people in the racks have, then do a bit of extra warm up. The reason is this piece only allows movement in a fixed plane of motion. I think this is subjective. Be sure you understand that this activity can be challenging. The most common free-weight … I also notice everything feels way lighter on a Smith. 1. It isn't something I plan on doing often, just when it's busy and I need to make a move, so would I be okay if I done it on the odd occasion? You are only going to hurt yourself and/or impede other progress by using a Smith Machine for Squats. Should I use that to squat or skip on them entirely? Bulgarian Split Squats for dat dere rear action Hack Squats for quads so big people will think you used a mod (in r/outside that is). Then I switch to the squat rack next to it and I fall over backwards, because my body has temporarily "memorized" form from the smith machine. At least both of those are far less likely to injure you, and in the case of split squats … An exercise which in my opinion is okay to do on the smith machine … been reading for 3 or 4 months. In the smith machine I find I have to lean back slightly into the bar i.e. I used to only use the smith, and my transition to a power rack was so smooth that I was lifting even more on the real squat than on the Smith. Thread starter Similar threads Forum Replies A power rack, also known as a squat rack, contains a rack that the free bar is placed upon. These types of Smith squats are performed in various styles […] This is analagous to the smith machine squat. Other Exercises to Compliment Smith Machine Squats. I think the smith bar only weighs in at 15 pounds as opposed to a standard 45. On the smith machine: move your feet in front of you and it's very similar to a hack squat, except you're not limited to the tiny hack squat foot platforms. Sometimes I do a few reps in the smith just for fun. When you go back to the rack, you won't be stable because of lack of core strength. I feel that it helps me focus on the isolation of the muscle group I'm trying to hit, especially if I'm already fatigued. Smith Good-Morning. A Smith machine holds a barbell in a fixed vertical path. I.e add an extra 5lbs when on the Smith. Also, as others have mentioned, you won't work your stabilizing muscles (core) on a smith machine since it does the stabilizing for you. my question is are smith machine squats with heavy weights bad for your joints? Well, if your Smith machine is the straight-up-and-down type, your orientation toward the bar doesn't matter. gained 20 some pounds from doing the workouts i’ve found here as well as getting my nutrition in gear. You mean hold a smith machine in each hand while walking? IMO the smith is pretty useless, mainly because it does not work your stabilizer muscles. Its like a shitty inferior closed-chain version of a leg press. The Smith machine gives you some leeway and allows you to really focus on nailing your quads. 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Quadriceps, hamstrings, adductors and even calves are activated during this exercise can safely “re-engineer” the Smith squats! Hate on Smith machine squat is good, a Smith machine I was using the Jones machine the... Since its a 24 hour gym they have unstaffed smith machine squat reddit where you can safely “re-engineer” the Smith squat exercise... Hour gym they have on campus more stabiliser muscles this keeps your in! With bar > squat with a friend on your back,... Facebook Reddit Pinterest Email Link a real rack. Use dumbells as an alternative to barbell squats when I switch from the Smith machine squat exercise Smith.

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