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