Squats and the smith machine

[Kalos]

These past few weeks I have been going to the gym myself since all my friends are lazy. I have been doing squats on the smith machine since I have nobody to spot me. Is this just as effective as the real deal squats? I am able to do more weight on the smith machine but I still feel sore the next day so I am assuming its still very effective. What do you guys think?

 

[Big Anaconda]

You wont use as many stabilzer muscles but in a way it should give you good form. I use the Smith sometimes because i have poor technigue on squats, i find it hard not to bend my back.

 

[Zoomster]

The smith machine is great for form and is very effective.

 

[kernelkurtz]

smith machine..

Excellent for me!! no back pain for 2 days after a leg workout!

 

[bigshoulders]

I am 6' 1", so with regular squats, i lean forward alot. But with the smith machine, I can keep my back upright a little better and get down below parallel. Its not exactly like free bar squats but a very effective movement.

 

[Lestat]

My gym doesn't have a power rack, just the smith (company gym).. so I squat with the smith. I definitely can make my legs beyond sore for a good 3-5 days on that thing.

 

[Burgboy]

Going real heavy on the Smith is rough on the knees bro....the angle will force your knees past your toes....if you use proper form when doing "regular" squats its like your stiing in a chair and your knees are well behind your toes.

 

[brotheriron]

Sorry but i dont agree with smith machine for squats, or pressing for that matter. Doesnt allow the bodys stabilizer muscles to work properly, also on squats its nearly impossible to get good form due to the construction of the machine.
Learn to squat properly. Dont be a faggot.

Bro

 

[Citruscide]

I'm pretty much ANTI-Smith machine... I feel their benefit is alot less than squats, and will not build up the various stabilizers... and that could lead to and injury down the road.

If you have a kne injury, squats below Parallel actually help heal your knee (or at least work as therapy)... I thought it was nuts too... but stopping above parallel hurts my knee, going below, takes the pressure off my knee and seems to redirect it to my quads and hips.

Just a thought, but I never use the Smith.

C-ditty

 

[Lift Chief]

The smith machine is for faggots j/k.

With sqauts on the smithy you don't get your natural range of motion- because naturally you do not move the bar up and down on a straight line... so that adds a little more stress on your joints.

 

[Zyglamail]

Going real heavy on the Smith is rough on the knees bro....the angle will force your knees past your toes....if you use proper form when doing "regular" squats its like your stiing in a chair and your knees are well behind your toes.

I would say that depends not only on the smith but how you use it, the smiths at my gym the bar isnt straight up and down but travels at an angle which means as you go down the bar moves forward ans you bend at the waist very much like a normal aquat. Granted the smith is not ideal, however if you need to use it do to physical limitations such as injuries and what not it sure beats the hell out of leg presses or other machines since you still get to use the back and whole body, only downside is you dont bring the muscles to stabalize for balance, but it can still allow you to develope a decent set of wheels.

 

[Silent Method]

Going real heavy on the Smith is rough on the knees bro....the angle will force your knees past your toes....if you use proper form when doing "regular" squats its like your stiing in a chair and your knees are well behind your toes.

First, I think regular squats are far superior to smith squats. That being said, the key to safe smith squats, the key that overcomes the problem described by Burgboy, it to position your feet forward of the plane in which the bar travels. The necessary forward depth of the feet is dependent on the users geometry. Make sure the machine is securely bolted to the floor, as some of your force will be directed rearward.

 

[Silent Method]

I'm pretty much ANTI-Smith machine... I feel their benefit is alot less than squats, and will not build up the various stabilizers... and that could lead to and injury down the road.

Great point. This is why I shy away from machines in general.

Take a guy who has never done anything other than smith machine squats. Let's say he works up to 500 pounds. Place him at the real squat rack with a 500 pound bar and he's going to hurt himself.

 

[big4rt]

The only reason I use the Smith for squats is because of my DJD in my spine. Even with a spotter, there are safety concerns that I have on the free barbell. I would DEFINITELY use the regular squat rack if I could, but for those of you like me with DJD of the spine, ruptured discs and herniated discs, use the smith machine.

 

[02gixxersix]

I always use the smith. I bend too much when I use free weights and I am always scared to go as heavy.

 

[JP@Ironology]

Free-weight barbell Squats are my favorite.

Squats seems to build more overall mass for me then smith and with a proper squat rack there is no need for a spotter.

 

[2new4juice]

with a proper squat rack there is no need for a spotter.

please explain just for my knowledge and anyone else who would like to know.

 

[BodybuildingUniverse]

if you can put the pins/bars of the power rack at the bottom position of your squat you just set it down if you cant push it up. totally safe. but my advice is to throw on some killer tunes and JUST DO IT - dont worry about a damn spot!

 

[gtaman]

There is no comparison.

Free weight squats: real growth all over, a great mental challenge.

Smith squats: too easy to kid oneself/cheat; not as taxing overall as squats; worst of all, can cause disc injuries and other problems (it did for me).

Look into it, you'll see there are a number of reasons that you can eventually be seriously injured if you rely on Smith squats... although it depends on your technique.

I don't think it's as bad for women. For one thing they don't tend to load as much weight on.

 

[JP@Ironology]

please explain just for my knowledge and anyone else who would like to know.

2new4juice,

Heavyware explained it perfectly. If you have the correct squat rack the pins will catch the weight if you are stuck. If I happen to fail on a set I just fall forward and the barbell lands on the pins. Unfortunately, some gyms still do not have squat racks with safety pins, then you need a spotter.

 

[Silent Method]

I always use the smith. I bend too much when I use free weights and I am always scared to go as heavy.

Your lower back is probably a weak link. Simple cure - don't go as heavy. Do your legs as you wish, but save some room for a few sets of squats. Load it light and execute with nothing less than perfect form. In addition, pick up some lower back strengthening moves. Do you do deads? I'm willing to bet that if you practice while striving for perfect form, and stregthen your lower back, in time you will be able to pack on more and more weight while maintaining your good form.

 

[Nelson Montana]

Both have their advantages and disadvantages. Why must it be a choice?

If you only do free squats, try the Smith and throw and extra wheel on each side. It'll provide a new kind of stress.

If you only use the Smith, do an all free squat workout and the next day you'll feel muscles you never knew you had.

 

[Nelson Montana]

Both have their advantages and disadvantages. Why must it be a choice?

If you only do free squats, try the Smith and throw and extra wheel on each side. It'll provide a new kind of stress.

If you only use the Smith, do an all free squat workout and the next day you'll feel muscles you never knew you had.

And while you're at it, hit the hack squat. (It's usually empty.) Hacks are harder on the knees but get more of the quad. Free squats get more of the glutes. (as does the leg press)

 

[sergio]

The main advantage using the Smith machine is that you can vary your stance(positioning of your feet). If you position them slightly ahead, there is more emphasis on the quads. It also eliminates lower back pressure when training heavy,which is a common problem with reg. squats. And of course, you can throw more weight on the Smith machine. It is also much safer in general..
Personally, I could only get a good workout doing reg. squats with a spotter. I don't trust myself training to failure...too dangerous !

 

[muscle_geek]

The smit machine is great for when I'm doing 30-40 rep sets, butt touching the ground. Its bad for your joints and range of motion going heavy. But its awesome for the high rep quad isolation exercised. My quads have grown incredibly using the smith. Its not for pussies like some of you say, but many of us have back/ankle injuries and would still like to develop our legs.

 

[Serenity Head]

I think they can be OK if done right. But They are really effective for front squats because you can still use your natural form.

 

[Jxaxsxe530]

i use both. i warm up with the regular squat, then i use smith for my max out sets. so far has worked good for me. my form when doing heavy regular squat is sloppy. anyways my conclusion is it doesn't really make a difference which one u use as long as u feel comfortable wid it. a jacket only keeps you warm if u use it. an exercise will help you only if you do it, and you wont do it its uncomfortable.