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Smith Machine Squats
Posted on 8/24/20 at 8:58 am
Posted on 8/24/20 at 8:58 am
I've heard that smith machines are shite and they shouldn't be used to replace free weights but I guess I don't really understand why. I don't have access to a barbell right now and have just been doing high rep goblet squats instead but I've progressed to the point where I'm out of dumbbell weight to add. If I want to do squats on the smith machine, what do I need to be mindful of to make sure I'm getting the most out of it? Are there any variations that are more suitable to the smith machine such as front squats or zercher squats?
11
Posted on 8/24/20 at 9:16 am to Yeti_Chaser
Its not useless.. its better than nothing. But smitg machine is easier. Put 4 plates on smith, and 4 on bare bar and squat them
Posted on 8/24/20 at 9:29 am to Yeti_Chaser
The Smith machine completely takes any stabilizers out of the equation. If it’s the only thing you have access to go for it.
Posted on 8/24/20 at 9:33 am to Yeti_Chaser
quote:
what do I need to be mindful of to make sure I'm getting the most out of it?
The main thing to be mindful of is foot position.
With a free bar, your feet will always be under the bar. With a Smith machine, you can put your feet on a plane in front of the bar which will decrease the load on the quads and increase the load on the glutes and hamstrings. IMO this is actually a nice benefit for a Smith machine all things considered, since it makes it pretty easy to get some extra targeting to the front or back throughout your sets.
Posted on 8/24/20 at 9:33 am to Yeti_Chaser
You are also locked into one position. It can be incredibly hard to get into a functional stance with SM squats. Especially a back squat. Front squats are a little easier since you’re more upright, but still not the greatest.
Posted on 8/24/20 at 9:38 am to Yeti_Chaser
Squats are a near full body exercise because you have to balance/stabilize yourself through the lift.
Smith Machine squats are more akin to leg presses since the bar path is fixed. There are also some injury concerns because of the fixed bar path.
Smith Machine squats are more akin to leg presses since the bar path is fixed. There are also some injury concerns because of the fixed bar path.
Posted on 8/24/20 at 10:46 am to Yeti_Chaser
Honestly, I'd just do step-ups with the DB's. Maybe see if you can get a heavy sandbag for front squats.
Posted on 8/24/20 at 12:38 pm to Yeti_Chaser
So look to do dumbbell front squats so you can double the weight being used, if that is not an option then what about making the squat harder, I Bulgarian split squats? I think you're a lot better off going with those options than going to the Smith machine. Bulgarian split squats can be done with weight in both hands are in one hand understanding there is a difference between holding it in the different hands from a stress standpoint.
The other option is what I do right now while I'm without a barbell is located adding bands are a weighted vest, you can add quite a bit of weight doing that and honestly it could make a big difference from a gains standpoint.
Smith machine squats are fine but they are completely different technique than normal squats. I do not feel their replacement for normal squats they are more of a hack squat type movement.
The other option is what I do right now while I'm without a barbell is located adding bands are a weighted vest, you can add quite a bit of weight doing that and honestly it could make a big difference from a gains standpoint.
Smith machine squats are fine but they are completely different technique than normal squats. I do not feel their replacement for normal squats they are more of a hack squat type movement.
Posted on 8/24/20 at 12:40 pm to Yeti_Chaser
Smith machines are strictly mechanical. You are forced to move in one plane of motion. The human body is fluid. You need to be able to move the way your body naturally allows you to. If you want to be able to lift real big weights, I smith machine might hinder you. If you just want to use it to help stay generally fit, go for it.
Posted on 8/24/20 at 12:50 pm to lsu777
quote:
Bulgarian split squats
The only movement I've done for years that still kicks my arse. Strongly recommend.
Posted on 8/24/20 at 2:06 pm to oleyeller
quote:
its better than nothing
This.
Posted on 8/24/20 at 2:16 pm to Yeti_Chaser
I like what 777 said. You can also add in some tempo to your current squats which will up the intensity.
Posted on 8/24/20 at 5:48 pm to Yeti_Chaser
Wouldn't rack pulls be a better option in a smith machine? It is a shorter motion so stabilizer muscles wouldn't be as important as in a squat.
I ask because I did that back in the day as it was my only option.
I ask because I did that back in the day as it was my only option.
Posted on 8/24/20 at 8:27 pm to Yeti_Chaser
Biggest concern with a Smith machine if I recall is the forced motion. If you aren't positioned under it just right that motion can range from worthless to unintended all the way to outright dangerous.
It also removes balance and stabilization from the equation and I think the weights are different because you don't really get the full weight of the bar.
It also removes balance and stabilization from the equation and I think the weights are different because you don't really get the full weight of the bar.
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