x
Almost there! Please complete this form and click the button below to gain instant access.
EliteFitness.com FREE Email Series: How You Can Use Winstrol, Masteron, HGH, and Testosterone for a Perfect, Muscular Physique!
- -
We hate SPAM and promise to keep your email address safe.
- -

going from smith squat to normal squat


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about going from smith squat to normal squat within the Weight Training & Weight Lifting category.

Excerpt: before i do is there anything i should know? i only ask as im petrified of squats, i injured myself fairly badly once before. should i expect more stress on the abs? how much weight should i expect to drop when i switch. if its a dumb question dont reply! ill take the hint and wont bump it ;) thanx :)

Read more or register here to join the discussion below...

Page 1 of 2 12 LastLast
Results 1 to 10 of 15
  1. #1
    Elite Mentor danielson's Avatar
    Join Date
    Jul 2000
    Location
    aboooooooooooot.............eh! EH! abooooooooot!!
    Posts
    12,036
    Rep Power
    137

    going from smith squat to normal squat

    before i do is there anything i should know? i only ask as im petrified of squats, i injured myself fairly badly once before.

    should i expect more stress on the abs? how much weight should i expect to drop when i switch.

    if its a dumb question dont reply! ill take the hint and wont bump it

    thanx

  2. #2
    Freak Exodus's Avatar
    Join Date
    Jun 2001
    Location
    somewhere i belong
    Posts
    3,139
    Rep Power
    0
    no its a very good question

    first of all...... gravity is not a factor on smith mach.... no you will have to balance the weight..... also you will have to have your feet more under you

    you will need a lighter weight also..... start with about 25 lbs less

    go slow and be careful

    good luck
    weight - 280/ goal - 305
    squat - 455/ goal - 600
    Bench - 315/ goal - 405
    Deadlift - 425/ goal - 585
    strick OHP - 205/ goal 250
    log - 215/ goal - 300

    In the land of the Blind, the One-Eyed Man is king.....

    -Max Payne

  3. #3
    Olympian Phemomena's Avatar
    Join Date
    Jun 2001
    Location
    Oh Canada...
    Posts
    2,448
    Rep Power
    0
    start with the bar until you get comfortable with the motion and then add weight as needed... don't rush into things, its a different movement, and it feels a lot different (the first thing you will notice is trying to balance in 3 dimensions is a lot harder than just moving up and down...)

    once you get the hang of it, you'll progress back up to just under your smith squat weight (probably within 25-50 lbs)... just take it easy until you are ready... don't be afraid to do a couple of really light sessions before adding any substantial weight...

    being safe is much better than being sorry...

  4. #4
    Good Broly
    Join Date
    Mar 2001
    Location
    MO, USA
    Posts
    184
    Rep Power
    0
    You're going to feel like you are falling backwards at first. Especially since you are coming off the smith. You will have a tendancy to lean forward and squat down over your feet.

    You need to try and keep your shins as perpendicular to the floor as possible, the farther your knees go out past your feet, the more likely you will sustain an injury. (It's kinda hard to explain) I'd start with about half the weight you are used to, just until you get the hang of it. The trick is to stay as far back as you possibly can without falling over backwards, pushing hard from your heels. And for crying out loud, please be sure to go parallel!

    Good Luck!

  5. #5
    Mad Scientist bignate73's Avatar
    Join Date
    Jan 2000
    Location
    Long Beach, CA
    Posts
    8,116
    Rep Power
    118
    its a whole new monster. youll like it when you can get down in a squat and feel strong at the bottom. chances are if you were doing smith mach. squats, you had your feet forward? this will be completely different now because you have to use your lower back and abs a great deal more to stabilize. your hips and calves will come into play more as well. hips being more for taking the brunt of the weight and calves to make sure you dont fall forward. hehe. good luck and go slowly. the gains you make on your stabilization alone will be enough to keep you motivated, then the big weights will come. put the ego in the closet and enjoy the new motion.

  6. #6
    Da Pope Y_lifter's Avatar
    Join Date
    Aug 2001
    Location
    North Georgia
    Posts
    27,948
    Rep Power
    106
    On top of all the above good advice, have someone that knows how to safely squat, work with you the first few times off of the Smith.
    Don't get cocky, It may take you a while to get up to the weight you were using on the smith machine.

  7. #7
    Elite Mentor danielson's Avatar
    Join Date
    Jul 2000
    Location
    aboooooooooooot.............eh! EH! abooooooooot!!
    Posts
    12,036
    Rep Power
    137
    well thankfully the rack has failure bars

    but thanx for the advice. yes my feet were very far foward, so balance was my main worry.

    im gonna go down there soon, and im gonna go soooo light at first, just the bar, then work up very slowly. i wont count this as like a proper leg day just a get used to the weights day. still, as frustrating as it will be to go down in weight, at least ill know my kness will thank me for it

    besides no 'big lifters' there go paralel. more like an inch down an inch up ....still they are bigger than me so ill keep my mouth shut

    thanx for ll the help u guys

  8. #8
    Registered User
    Join Date
    May 2000
    Location
    England
    Posts
    425
    Rep Power
    0
    Also dont let your knees wander. When you get tired there is a tendancy to lean forward and to bring the knees inwards to take the strain away from the fatigued quads. Do not do this as there is a very high probability of tearing(literally chopping off) part of your meniscus. Deep squating is the best form of squating but it does have the potential to be the most damaging if form is poor.

  9. #9
    Olympian Phemomena's Avatar
    Join Date
    Jun 2001
    Location
    Oh Canada...
    Posts
    2,448
    Rep Power
    0
    Originally posted by danielson
    well thankfully the rack has failure bars

    but thanx for the advice. yes my feet were very far foward, so balance was my main worry.

    im gonna go down there soon, and im gonna go soooo light at first, just the bar, then work up very slowly. i wont count this as like a proper leg day just a get used to the weights day. still, as frustrating as it will be to go down in weight, at least ill know my kness will thank me for it

    besides no 'big lifters' there go paralel. more like an inch down an inch up ....still they are bigger than me so ill keep my mouth shut

    thanx for ll the help u guys
    good stuff, don't worry about what other people are doing, do them to start your normal leg workout, call it a warmup if you want...

  10. #10
    Pro Bodybuilder
    Join Date
    Jul 2000
    Location
    United States
    Posts
    648
    Rep Power
    0
    Coordination plays a big part in squatting.

Similar Threads

  1. Squats: Smith Machine or Squat Rack?
    By atlantaholdem in forum Weight Training & Weight Lifting
    Replies: 11
    Last Post: 13-Oct-2006, 08:15 AM
  2. PL Squat - vid - 390kg squat/859lbs Squat..But what is that ...
    By SgtSlaughter in forum Weight Training & Weight Lifting
    Replies: 11
    Last Post: 20-Aug-2006, 01:41 PM
  3. Low box squat compared to parallel free squat
    By SlavikHavik in forum Weight Training & Weight Lifting
    Replies: 6
    Last Post: 07-Dec-2004, 06:05 AM
  4. smith machine squat vs. leg press
    By aznboy79 in forum Weight Training & Weight Lifting
    Replies: 10
    Last Post: 15-Sep-2002, 01:25 PM
  5. Hack squat and normal squat. Whats the difference?
    By SSAlexSS in forum Weight Training & Weight Lifting
    Replies: 7
    Last Post: 12-Apr-2001, 01:16 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •