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Elementality
New member
I've been doing squats on the lockout racks. Is it better to use the rack or to take a bench press barbell and do it free style?
Squats: FreeBarbell or Lockout Racks?
- Thread starter Elementality
- Start date
Tatyana
Elite Mentor
By lockout machine do you mean smith machine?
If you don't have a proper squat rack for free weights, then this may be the better option.
Otherwise it is free squats hun.
I would see if you can find a gym with some proper equipment if you don't have a power rack or a cage.
At least you can do deadlifts with an olympic bar......................
If you don't have a proper squat rack for free weights, then this may be the better option.
Otherwise it is free squats hun.
I would see if you can find a gym with some proper equipment if you don't have a power rack or a cage.
At least you can do deadlifts with an olympic bar......................
mad_monkey59
New member
Do you mean a smithy (echo in here? lol).
Smithys force you into an unnatural movement in squats you would naturally move slightly lateral during a squat, smithys for obvious reasons don't allow that... which, according to some schools means that it is bad for your back etc...
I just prefer the feel of a bar etc... so yeah its better to squat freestyleee - in a squat rack... i used to use dip bars in my old gym because we didn't have a rack just don't squash yourself mate.
Smithys force you into an unnatural movement in squats you would naturally move slightly lateral during a squat, smithys for obvious reasons don't allow that... which, according to some schools means that it is bad for your back etc...
I just prefer the feel of a bar etc... so yeah its better to squat freestyleee - in a squat rack... i used to use dip bars in my old gym because we didn't have a rack just don't squash yourself mate.
Elementality
New member
yah, i dont know what its called... I have the equip at my gym to go free. what im talking about is the thing where the barbell <still weighs 40 pounds> is tied onto cables and it locks on with hooks and to unlock it you just push up and move your wrists so the hooks go forward...then u got the safety clip where u can put anywhere u want...is that smithy?
Seems you can squat more that way cuz you don't have to stabilize yourself. so u better off going less weight and using the free barbell style? I'd rather not haveta worry about the safety precautions going freestyle unless it's really worth the benefits. I can squat about 200 5 times going parrelell to ground with the <what i think u guys are referring to as smithy> .. if i went free barbell style i'd probably have to do less weight
Seems you can squat more that way cuz you don't have to stabilize yourself. so u better off going less weight and using the free barbell style? I'd rather not haveta worry about the safety precautions going freestyle unless it's really worth the benefits. I can squat about 200 5 times going parrelell to ground with the <what i think u guys are referring to as smithy> .. if i went free barbell style i'd probably have to do less weight
captainahole
New member
That's a smith machine alright. Squatting with a squat rack using free weights is far more bennificial than a smith machine. At the same time using a smith sometimes and a rack sometimes will not hurt at all just don't let yourself become dependent on the smith.
mad_monkey59
New member
Elementality said:
It was just me refering to it as a smithy - but yes, that is what I meant!
Let me just pick a few things out from what you said:
1. You shouldn't be going to parallel, you should go past parallel, the reason being as this will transfer the sheering stress from your knees onto your hips. Your hips handle this stress much better then your knees, plus this will add to your development.
2. You would have to do less weight. And it is this sheer fact which is the reason you should be using the regular bar for development reasons. The stabilisation that is necessary to do an actual squat engages the secondary mover groups in more a succinct fashion i.e. your development will improve in all related muscle groups.
The question now lies in your motivations, are you going to the gym to lift weights or get results? - if the former, I hear technogym have some very nice machines with padded seats and arm rests etc...
I hope that has helped!!!
Last edited:
Elementality
New member
right on, ill ditch the smith and use the racks.
Powerbuilder333
Timeout? No, timeouts are for Plats
And go a bit deeper than parallel.
Tatyana
Elite Mentor
Go lighter until your form is PERFECT with squats.
Get a good trainer or someone who knows what they are doing to check your form as well.
Other useful hints for squats
-press through your heels
-shoulders back
-always look forward or slightly up and NEVER let yourself be distracted by anything or anyone while squatting.
Personally I think anyone that tries to talk to someone in the middle of a set should be castrated.
-wear FLAT trainers, work boots, hiking boots, DO NOT WEAR RUNNING SHOES
Wearing a belt, well, you will hear mixed messages, but unless you are a powerlifter, I think they just limit your growth
Get a good trainer or someone who knows what they are doing to check your form as well.
Other useful hints for squats
-press through your heels
-shoulders back
-always look forward or slightly up and NEVER let yourself be distracted by anything or anyone while squatting.
Personally I think anyone that tries to talk to someone in the middle of a set should be castrated.
-wear FLAT trainers, work boots, hiking boots, DO NOT WEAR RUNNING SHOES
Wearing a belt, well, you will hear mixed messages, but unless you are a powerlifter, I think they just limit your growth
thebadguy54
New member
Powerbuilder333 said:
Go as low as you can while maintaining the natural arch in your back.
Minimum depth is that point where the hip is lower than the patella.
Most definetely deeper than parallel.
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