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