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