You would be better off doing leg presses and split squats. When it comes to Smith machine squats vs regular squats debate, there are a few facts that we can't deny. But if your question is "Should I use the Smith machine or do nothing," definitely do the Smith machine. But it is also used for muscle gain and muscle endurance. Smith Good-Morning. 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. Plus this keeps your spine in a vertical position for the entire press. Steps. Smith machine hack squats are a nice addition to the big basics. 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. 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. My favorites are a hack squat variant with your feet way out front, front squats, and incline bench. Press question mark to learn the rest of the keyboard shortcuts. I would suggest doing farmers walks in the Smith Machine as a substitute. Hello everyone. These types of Smith squats are performed in various styles [â¦] 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. 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. 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. 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. 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. my question is are smith machine squats with heavy weights bad for your joints? Also, as others have mentioned, you won't work your stabilizing muscles (core) on a smith machine since it does the stabilizing for you. Bench, squat, overhead press, deadlift, and row should be done with free weights. Meaning, start off light and don't assume any particular relationship with the weight you use for regular squats. gained 20 some pounds from doing the workouts iâve found here as well as getting my nutrition in gear. For more exercises: http://bbcom.me/ZML9cG Add this smith machine squat exercise to your leg workout! I normally go to a small gym that only has a Smith machine. New posts Search forums. 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 new here to T-Nation. 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. Never do squats on a smith machine. Use the 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. 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. Problem with smith machine squats is that when you inevitably switch to a real squat rack your form will be all fucked up. Never do squats on a smith machine. With the smith you use the sides of the machine for stability by pressing your neck back against the bar. 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. Go ass to grass absolutely no problem. You could do machine squats on it, doing sets of 5 and adding 5 lbs periodically - a linear progression of sorts. A Smith machine holds a barbell in a fixed vertical path. Finally, I don't like how squats feel in a smith as it feels like too much pressure on my knees. 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. 1. Be sure you understand that this activity can be challenging. This is a basic video of how to do squats on a smith machine at Planet Fitness. It forces your body to do something it wasn't intended to do and not in a good way. it seems like they might be bad for your knees. Advice: Squat in the Smith Machine With the Same Form as Your Free Weight Squats. Squat with bar > squat with a friend on your back > anything else squat related > "squat" in smith machine. 6 years ago. It forces you into an unnatural motion. If I don't do this then I have the same issues as you with the back pain. been reading for 3 or 4 months. Should I use that to squat or skip on them entirely? (4, 5) A power rack, also known as a squat rack, contains a rack that the free bar is placed upon. Smith Hack Squat. Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. 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. NSuns 4 Day Variant ~ 6 Months and still going. I cannot perform free weight squats because my back can't handle it (disk issues), but I can squat on the smith machine. This is an isolated movement for developing the hamstrings which will aid when performing squat exercises. Smith Straight Leg Dead Lift. Smith Machine vs Squat Rack vs Power Rack: Which is the Best One? Menu. A closed mind equals a stagnant body. You could also do sets of 10-15 reps on the leg press you mentioned: The right piece of equipment will depend on your knees as well as the budget. Should note that I was using the Jones machine or the 3d Smith machine. If not maybe this is when you work like goblet squats, split dumbbell squats, lunges... etc. The machine has been made as an alternative to barbell squats. They work out the abs, lower back and hips; reduce the load on the spine ⦠Well, if your Smith machine is the straight-up-and-down type, your orientation toward the bar doesn't matter. Sometimes I do a few reps in the smith just for fun. This is if you have any previous injuries and have never had any weight training prior to beginning this activity. If you really have to do Smith machine squats, I think you should treat them as a separate exercise. 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. No Squats are better than Squats with a Smith Machine. 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. The reason is this piece only allows movement in a fixed plane of motion. I would not squat with a smith machine. 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. References: K.G. An exercise which in my opinion is okay to do on the smith machine is the standing lunge. It forces you into an unnatural motion. Smith Machine Reverse Band Hack Squats. Forums. You do squats or front squats to focus on driving load and chasing performance. ... Squats on the smith machine is terrible on your back, ... Facebook Reddit Pinterest Email Link. Also, proper shoes are needed for this machine⦠In the actual fact, there is no correct answer to this equipment. They take away the bars so it's just a rack. As you can see, smith machines, squat racks, and power racks are available in various price tags. Smith machines do not allow your body to follow it's natural path so you don't work the smaller stabilizing muscles and tendons. But what happens when you bench on the Smith machine? With the barbell, balance is a major issue. Its like a shitty inferior closed-chain version of a leg press. The Smith machine gives you some leeway and allows you to really focus on nailing your quads. Avoid using machines for your main lifts if you want athletic/strength. You mean hold a smith machine in each hand while walking? However there are two Smith machines. Thread starter Similar threads Forum Replies It'll still work the main muscles you want. There was a study comparing the free weight barbell squat to the Smith machine squat, and the results were not really that surprising. At least both of those are far less likely to injure you, and in the case of split squats ⦠Quadriceps, hamstrings, adductors and even calves are activated during this exercise. This is an excellent alternative exercise to Smith Machine Squats with using additional stabilizers. full 12 week push,pull,legs program!- build muscle & strength! ... Reddit PPL 6 Days a Week ~ 12 Months. :sadcry: Smith machine squats? Only then, you can safely âre-engineerâ the smith squat. 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. For one, a free weight squat activates more stabiliser muscles. It offers extra stability. One big advantage of the Smith machine is that the bar is automatically balanced, so you don't have to ⦠This article will take you through the proper steps and functions of completing a squat on a Smith Machine. 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