Many people go to the Smith machine thinking it will be easier and safer on all levels. If you really have to do Smith machine squats, I think you should treat them as a separate exercise. Since its a 24 hour gym they have unstaffed times where you cannot use it. The user may move the barbell up and down but cannot remove it from the machine. been reading for 3 or 4 months. The reason is this piece only allows movement in a fixed plane of motion. Problem with smith machine squats is that when you inevitably switch to a real squat rack your form will be all fucked up. 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 mean hold a smith machine in each hand while walking? ... Reddit PPL 6 Days a Week ~ 12 Months. Should note that I was using the Jones machine or the 3d Smith machine. What's new. This is if you have any previous injuries and have never had any weight training prior to beginning this activity. This article will take you through the proper steps and functions of completing a squat on a Smith Machine. Well, if your Smith machine is the straight-up-and-down type, your orientation toward the bar doesn't matter. Forums. Use the Smith machine. A free weight squat is good, a smith machine squat is just a pointless and quite frankly bad exercise. Go ass to grass absolutely no problem. 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. This is a basic video of how to do squats on a smith machine at Planet Fitness. It forces you into an unnatural motion. How does a Smith machine differ from a power rack? You could do machine squats on it, doing sets of 5 and adding 5 lbs periodically - a linear progression of sorts. 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 vs Squat Rack vs Power Rack: Which is the Best One? do any of you ladies have a way around squatting 60+ pounds without a rack? I used to hate on smith machine back squats. First, the Smith Machine isn't a great way to do squats. But really, there's no need to ever use a smith machine. You would be better off doing leg presses and split squats. Smith Straight Leg Dead Lift. That's a stupid rule. 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. It … It forces you into an unnatural motion. This is an isolated movement for developing the hamstrings which will aid when performing squat exercises. 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. 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. Use dumbells as an alternative, or find another gym. For more exercises: http://bbcom.me/ZML9cG Add this smith machine squat exercise to your leg workout! But it is also used for muscle gain and muscle endurance. If I don't do this then I have the same issues as you with the back pain. For one, a free weight squat activates more stabiliser muscles. my question is are smith machine squats with heavy weights bad for your joints? They take away the bars so it's just a rack. This is analagous to the smith machine squat. 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. An awesome exercise for building your quads. it seems like they might be bad for your knees. Im new here to T-Nation. 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. 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. In the smith machine I find I have to lean back slightly into the bar i.e. Quadriceps, hamstrings, adductors and even calves are activated during this exercise. 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. Other Exercises to Compliment Smith Machine Squats. They work out the abs, lower back and hips; reduce the load on the spine … 1. However there are two Smith machines. These types of Smith squats are performed in various styles […] If it's unstaffed, who's gonna see you use the squat rack? Sometimes I do a few reps in the smith just for fun. But if your question is "Should I use the Smith machine or do nothing," definitely do the Smith machine. gained 20 some pounds from doing the workouts i’ve found here as well as getting my nutrition in gear. 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. (4, 5) A Smith machine holds a barbell in a fixed vertical path. i have a question about deadlifting. 6 years ago. 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). they have 3 smith machines and 1 squat/clean/whatever the hell you want to do in it rack. I would not squat with a smith machine. As a bodybuilder I use the smith machine for quite a few exercises. 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. Smith machine hack squats are a nice addition to the big basics. 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). A closed mind equals a stagnant body. If not maybe this is when you work like goblet squats, split dumbbell squats, lunges... etc. That's a really silly rule. Squat with bar > squat with a friend on your back > anything else squat related > "squat" in smith machine. You won't train your stabilizing muscles. When you go back to the rack, you won't be stable because of lack of core strength. Only then, you can safely “re-engineer” the smith squat. A power rack, also known as a squat rack, contains a rack that the free bar is placed upon. Never do squats on a smith machine. You don't have this luxury with real squats. When it comes to Smith machine squats vs regular squats debate, there are a few facts that we can't deny. No Squats are better than Squats with a Smith Machine. Avoid using machines for your main lifts if you want athletic/strength. 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. You would be better off doing leg presses and split squats. That would work if you could get the leverage. Smith Machine Reverse Band Hack Squats. It offers extra stability. I normally go to a small gym that only has a Smith machine. IMO the smith is pretty useless, mainly because it does not work your stabilizer muscles. 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. I.e add an extra 5lbs when on the Smith. Advice: Squat in the Smith Machine With the Same Form as Your Free Weight Squats. ... Squats on the smith machine is terrible on your back, ... Facebook Reddit Pinterest Email Link. Steps. Individual results may vary. The Smith machine gives you some leeway and allows you to really focus on nailing your quads. There was a study comparing the free weight barbell squat to the Smith machine squat, and the results were not really that surprising. Thread starter Similar threads Forum Replies Which Smith Machine Is Best for Front Squats? Its like a shitty inferior closed-chain version of a leg press. At least both of those are far less likely to injure you, and in the case of split squats … Smith machines do not allow your body to follow it's natural path so you don't work the smaller stabilizing muscles and tendons. The most common free-weight … Smith Hack Squat. 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. With the barbell, balance is a major issue. 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. 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. Squat racks are busy, is doing Squats on a Smith Machine gonna fuck me up in the long run? 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. You could also do sets of 10-15 reps on the leg press you mentioned: 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. Because an Olympic bar is attatched to the machine does not make this a free weight piece. I'm currently stuck with a gym membership for a gym that doesn't have a proper squat rack, just smith machines. It'll still work the main muscles you want. 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. Bench, squat, overhead press, deadlift, and row should be done with free weights. You said there's two, which is great - one each hand. Its like a shitty inferior closed-chain version of a leg press. 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? Any chance you can find another gym? Also, as others have mentioned, you won't work your stabilizing muscles (core) on a smith machine since it does the stabilizing for you. NSuns 4 Day Variant ~ 6 Months and still going. As others are saying, SS is not a machines program. 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. 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? 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. I have seen good improvement on my regular barbell squats when I switch from the Smith. The right piece of equipment will depend on your knees as well as the budget. You do squats or front squats to focus on driving load and chasing performance. It forces your body to do something it wasn't intended to do and not in a good way. I would suggest doing farmers walks in the Smith Machine as a substitute. I'm going to disagree with you here. An exercise which in my opinion is okay to do on the smith machine is the standing lunge. Like staff being there is gonna make people safer in a squat rack - i doubt gym staff are gonna see you use shit form and spend their time teaching you how to do it properly unless you ask them to. I also notice everything feels way lighter on a Smith. Be sure you understand that this activity can be challenging. 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. Smith machine squats target the lower body muscles. You are only going to hurt yourself and/or impede other progress by using a Smith Machine for Squats. my feet will be a couple of inches in front of the bar. With the smith you use the sides of the machine for stability by pressing your neck back against the bar. 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. Also, proper shoes are needed for this machine… 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. I think the smith bar only weighs in at 15 pounds as opposed to a standard 45. Smith Good-Morning. As you can see, smith machines, squat racks, and power racks are available in various price tags. For the most part, smith machine squats are not a great movement. Should I use that to squat or skip on them entirely? Hello everyone. Personal Smith machines are very flexible and can be used from home or the garage gym. Press question mark to learn the rest of the keyboard shortcuts. At least both of those are far less likely to injure you, and in the case of split squats involve some type of stabilization. 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. Finally, I don't like how squats feel in a smith as it feels like too much pressure on my knees. My favorites are a hack squat variant with your feet way out front, front squats, and incline bench. Plus this keeps your spine in a vertical position for the entire press. I cannot perform free weight squats because my back can't handle it (disk issues), but I can squat on the smith machine. :sadcry: New posts Search forums. Smith machine squats? Also, as others have mentioned, you won't work your stabilizing muscles (core) on a smith machine since it does the stabilizing for you. But what happens when you bench on the Smith machine? References: K.G. im at college right now and im using the facility they have on campus. full 12 week push,pull,legs program!- build muscle & strength! An exercise which in my opinion is okay to do on the smith machine … Never do squats on a smith machine. The machine has been made as an alternative to barbell squats. Meaning, start off light and don't assume any particular relationship with the weight you use for regular squats. It'll still get the job done if squat rack is occupied. Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. I think this is subjective. 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. Menu. 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