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. 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, Press J to jump to the feed. You could do machine squats on it, doing sets of 5 and adding 5 lbs periodically - a linear progression of sorts. You would be better off doing leg presses and split squats. A power rack, also known as a squat rack, contains a rack that the free bar is placed upon. What's new. This article will take you through the proper steps and functions of completing a squat on a Smith Machine. They work out the abs, lower back and hips; reduce the load on the spine … been reading for 3 or 4 months. my question is are smith machine squats with heavy weights bad for your joints? It offers extra stability. I normally go to a small gym that only has a Smith machine. 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. do any of you ladies have a way around squatting 60+ pounds without a rack? 1. Either ask to work in if they are similar weights etc. Steps. As a bodybuilder I use the smith machine for quite a few exercises. 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? Smith machine squats target the lower body muscles. For the most part, smith machine squats are not a great movement. 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. These types of Smith squats are performed in various styles […] 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. If I don't do this then I have the same issues as you with the back pain. I would not squat with a smith machine. Should note that I was using the Jones machine or the 3d Smith machine. This is analagous to the smith machine squat. It forces you into an unnatural motion. (4, 5) No Squats are better than Squats with a Smith Machine. How does a Smith machine differ from a power rack? Because an Olympic bar is attatched to the machine does not make this a free weight piece. Individual results may vary. im at college right now and im using the facility they have on campus. When you go back to the rack, you won't be stable because of lack of core strength. my feet will be a couple of inches in front of the bar. This is if you have any previous injuries and have never had any weight training prior to beginning this activity. I would suggest doing farmers walks in the Smith Machine as a substitute. 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. Sometimes I do a few reps in the smith just for fun. The right piece of equipment will depend on your knees as well as the budget. Also, proper shoes are needed for this machine… NSuns 4 Day Variant ~ 6 Months and still going. 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. Be sure you understand that this activity can be challenging. An awesome exercise for building your quads. 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. Since its a 24 hour gym they have unstaffed times where you cannot use it. The most common free-weight … 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. 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. Only then, you can safely “re-engineer” the smith 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. It forces you into an unnatural motion. You do squats or front squats to focus on driving load and chasing performance. A closed mind equals a stagnant body. New posts Search forums. Advice: Squat in the Smith Machine With the Same Form as Your Free Weight Squats. The user may move the barbell up and down but cannot remove it from the machine. If not maybe this is when you work like goblet squats, split dumbbell squats, lunges... etc. 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. If it's unstaffed, who's gonna see you use the squat rack? I used to hate on smith machine back squats. You are only going to hurt yourself and/or impede other progress by using a Smith Machine for Squats. In the actual fact, there is no correct answer to this equipment. With the smith you use the sides of the machine for stability by pressing your neck back against the bar. You don't have this luxury with real squats. I think this is subjective. With the barbell, balance is a major issue. 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. Other Exercises to Compliment Smith Machine Squats. I cannot perform free weight squats because my back can't handle it (disk issues), but I can squat on the smith machine. Meaning, start off light and don't assume any particular relationship with the weight you use for regular squats. ... Squats on the smith machine is terrible on your back, ... Facebook Reddit Pinterest Email Link. Personal Smith machines are very flexible and can be used from home or the garage gym. 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. Smith machines do not allow your body to follow it's natural path so you don't work the smaller stabilizing muscles and tendons. Go ass to grass absolutely no problem. Smith machine hack squats are a nice addition to the big basics. 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). Menu. You mean hold a smith machine in each hand while walking? 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 could also do sets of 10-15 reps on the leg press you mentioned: 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). They take away the bars so it's just a rack. My favorites are a hack squat variant with your feet way out front, front squats, and incline bench. Problem with smith machine squats is that when you inevitably switch to a real squat rack your form will be all fucked up. When it comes to Smith machine squats vs regular squats debate, there are a few facts that we can't deny. It … I have seen good improvement on my regular barbell squats when I switch from the Smith. One big advantage of the Smith machine is that the bar is automatically balanced, so you don't have to … it seems like they might be bad for your knees. A free weight squat is good, a smith machine squat is just a pointless and quite frankly bad exercise. As others are saying, SS is not a machines program. they have 3 smith machines and 1 squat/clean/whatever the hell you want to do in it rack. Should I use that to squat or skip on them entirely? 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. Avoid using machines for your main lifts if you want athletic/strength. 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. Any chance you can find another gym? It'll still work the main muscles you want. Smith Machine Reverse Band Hack Squats. 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. A free weight squat is good, a smith machine squat is just a pointless and quite frankly bad exercise. Never do squats on a smith machine. The machine has been made as an alternative to barbell squats. Smith Hack Squat. The reason is this piece only allows movement in a fixed plane of motion. Use the Smith machine. Use dumbells as an alternative, or find another gym. ... Reddit PPL 6 Days a Week ~ 12 Months. That would work if you could get the leverage. 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. Forums. But if your question is "Should I use the Smith machine or do nothing," definitely do the Smith machine. You would be better off doing leg presses and split squats. 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. It forces your body to do something it wasn't intended to do and not in a good way. At least both of those are far less likely to injure you, and in the case of split squats … Its like a shitty inferior closed-chain version of a leg press. Bench, squat, overhead press, deadlift, and row should be done with free weights. Im new here to T-Nation. 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. Smith Machine vs Squat Rack vs Power Rack: Which is the Best One? 6 years ago. At least both of those are far less likely to injure you, and in the case of split squats involve some type of stabilization. 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