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). I'm currently stuck with a gym membership for a gym that doesn't have a proper squat rack, just smith machines. An exercise which in my opinion is okay to do on the smith machine ⦠gained 20 some pounds from doing the workouts iâve found here as well as getting my nutrition in gear. The Smith machine gives you some leeway and allows you to really focus on nailing your quads. Also, proper shoes are needed for this machine⦠If not maybe this is when you work like goblet squats, split dumbbell squats, lunges... etc. When it comes to Smith machine squats vs regular squats debate, there are a few facts that we can't deny. My favorites are a hack squat variant with your feet way out front, front squats, and incline bench. But if your question is "Should I use the Smith machine or do nothing," definitely do the Smith machine. Because an Olympic bar is attatched to the machine does not make this a free weight piece. Its like a shitty inferior closed-chain version of a leg press. 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. The user may move the barbell up and down but cannot remove it from the machine. 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. However there are two Smith machines. Smith Good-Morning. This is analagous to the smith machine squat. 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? Also, as others have mentioned, you won't work your stabilizing muscles (core) on a smith machine since it does the stabilizing for you. It forces your body to do something it wasn't intended to do and not in a good way. How does a Smith machine differ from a power rack? Other Exercises to Compliment Smith Machine Squats. IMO the smith is pretty useless, mainly because it does not work your stabilizer muscles. At least both of those are far less likely to injure you, and in the case of split squats involve some type of stabilization. You don't have this luxury with real squats. If I don't do this then I have the same issues as you with the back pain. Avoid using machines for your main lifts if you want athletic/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. 6 years ago. A free weight squat is good, a smith machine squat is just a pointless and quite frankly bad exercise. 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. At least both of those are far less likely to injure you, and in the case of split squats ⦠I.e add an extra 5lbs when on the Smith. full 12 week push,pull,legs program!- build muscle & strength! This is a basic video of how to do squats on a smith machine at Planet Fitness. An exercise which in my opinion is okay to do on the smith machine is the standing lunge. 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. 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. im at college right now and im using the facility they have on campus. 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). Thread starter Similar threads Forum Replies They take away the bars so it's just a rack. 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. Press question mark to learn the rest of the keyboard shortcuts. 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. Also, as others have mentioned, you won't work your stabilizing muscles (core) on a smith machine since it does the stabilizing for you. If you really have to do Smith machine squats, I think you should treat them as a separate exercise. Well, if your Smith machine is the straight-up-and-down type, your orientation toward the bar doesn't matter. Personal Smith machines are very flexible and can be used from home or the garage gym. 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. 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). Smith Machine vs Squat Rack vs Power Rack: Which is the Best One? The most common free-weight ⦠:sadcry: I cannot perform free weight squats because my back can't handle it (disk issues), but I can squat on the smith machine. One big advantage of the Smith machine is that the bar is automatically balanced, so you don't have to ⦠I also notice everything feels way lighter on a Smith. Plus this keeps your spine in a vertical position for the entire press. But really, there's no need to ever use a smith machine. Individual results may vary. Smith Straight Leg Dead Lift. You said there's two, which is great - one each hand. Sometimes I do a few reps in the smith just for fun. For one, a free weight squat activates more stabiliser muscles. This article will take you through the proper steps and functions of completing a squat on a Smith Machine. Smith machines do not allow your body to follow it's natural path so you don't work the smaller stabilizing muscles and tendons. Never do squats on a smith machine. You could also do sets of 10-15 reps on the leg press you mentioned: No Squats are better than Squats with a Smith Machine. been reading for 3 or 4 months. Smith machine squats target the lower body muscles. Should I use that to squat or skip on them entirely? You would be better off doing leg presses and split squats. I normally go to a small gym that only has a Smith machine. (4, 5) Squat with bar > squat with a friend on your back > anything else squat related > "squat" in smith machine. Menu. In the actual fact, there is no correct answer to this equipment. A closed mind equals a stagnant body. my question is are smith machine squats with heavy weights bad for your joints? I would not squat with a smith machine. Since its a 24 hour gym they have unstaffed times where you cannot use it. 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. As a bodybuilder I use the smith machine for quite a few exercises. Never do squats on a smith machine. Use the Smith machine. 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. An awesome exercise for building your quads. i have a question about deadlifting. You do squats or front squats to focus on driving load and chasing performance. I would suggest doing farmers walks in the Smith Machine as a substitute. 1. The reason is this piece only allows movement in a fixed plane of motion. 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. 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. What's new. That's a really silly rule. 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. Use dumbells as an alternative, or find another gym. It forces you into an unnatural motion. For more exercises: http://bbcom.me/ZML9cG Add this smith machine squat exercise to your leg workout! This is an excellent alternative exercise to Smith Machine Squats with using additional stabilizers. Smith Hack Squat. For the most part, smith machine squats are not a great movement. Meaning, start off light and don't assume any particular relationship with the weight you use for regular squats. I think the smith bar only weighs in at 15 pounds as opposed to a standard 45. 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. Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. It'll still work the main muscles you want. First, the Smith Machine isn't a great way to do squats. That's a stupid rule. This is an isolated movement for developing the hamstrings which will aid when performing squat exercises. But it is also used for muscle gain and muscle endurance. Squat racks are busy, is doing Squats on a Smith Machine gonna fuck me up in the long run? 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. NSuns 4 Day Variant ~ 6 Months and still going. Bench, squat, overhead press, deadlift, and row should be done with free weights. Forums. Only then, you can safely âre-engineerâ the smith squat. References: K.G. Go ass to grass absolutely no problem. 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. Steps. You are only going to hurt yourself and/or impede other progress by using a Smith Machine for Squats. The Smith Machine came into existence in the 1950âs when Jack LaLanne (sometimes referred to as the Godfather of Fitnessâ or âFirst Fitness Superheroâ) out a design for a self-stabilizing squat rack on the back of a napkin and showed it to his discerning friend, Rudy Smith. I'm going to disagree with you here. That would work if you could get the leverage. It ⦠Smith Machine Reverse Band Hack Squats. When you go back to the rack, you won't be stable because of lack of core strength. 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. As you can see, smith machines, squat racks, and power racks are available in various price tags. 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. It'll still get the job done if squat rack is occupied. 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. Advice: Squat in the Smith Machine With the Same Form as Your Free Weight Squats. The machine has been made as an alternative to barbell squats. In the smith machine I find I have to lean back slightly into the bar i.e. Abelbeck, âBiomechanical model and evaluation of a linear motion squat type exercise,â Journal of Strength and Conditioning Research, 16(4):516-24, 2002; M.L. 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. ... Squats on the smith machine is terrible on your back, ... Facebook Reddit Pinterest Email Link. You would be better off doing leg presses and split squats. Hello everyone. If it's unstaffed, who's gonna see you use the squat rack? Many people go to the Smith machine thinking it will be easier and safer on all levels. 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 right piece of equipment will depend on your knees as well as the budget. These types of Smith squats are performed in various styles [â¦] There was a study comparing the free weight barbell squat to the Smith machine squat, and the results were not really that surprising. 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. Either ask to work in if they are similar weights etc. Be sure you understand that this activity can be challenging. A power rack, also known as a squat rack, contains a rack that the free bar is placed upon. You mean hold a smith machine in each hand while walking? Im new here to T-Nation. New posts Search forums. they have 3 smith machines and 1 squat/clean/whatever the hell you want to do in it rack. 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. my feet will be a couple of inches in front of the bar. With the barbell, balance is a major issue. With the smith you use the sides of the machine for stability by pressing your neck back against the bar. do any of you ladies have a way around squatting 60+ pounds without a rack? You won't train your stabilizing muscles. A Smith machine holds a barbell in a fixed vertical path. 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 think this is subjective. Any chance you can find another gym? They work out the abs, lower back and hips; reduce the load on the spine ⦠Which Smith Machine Is Best for Front Squats? This is if you have any previous injuries and have never had any weight training prior to beginning this activity. Its like a shitty inferior closed-chain version of a leg press. Finally, I don't like how squats feel in a smith as it feels like too much pressure on my knees. You could do machine squats on it, doing sets of 5 and adding 5 lbs periodically - a linear progression of sorts. Quadriceps, hamstrings, adductors and even calves are activated during this exercise. Smith machine hack squats are a nice addition to the big basics. It forces you into an unnatural motion. 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