After that? You'll be a pro and won't have any problem in the squat rack. I was up to 200+lbs in my 4th month of lifting. The squat rack takes a clean sweep over the smith machine as it offers you the ability to do your functional strength movements along with different bodyweight exercises. Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. Well, that isn’t necessarily as black and white. :-) Thanks for the input. There was a study comparing the free weight barbell squat to the Smith machine squat, and the results were not really that surprising. I kinda like it... (Please don't throw stuff at me). When /if you switch over to the squat rack, don't be sad if you can not lift the same amount! Lower-back injury keeping you from achieving your best? In 2002, the Journal of Strength and Conditioning Research reported that the farther the feet are positioned in front of the Smith machine bar, the less quad involvement and the greater hamstring/glute involvement. Yeah I was struggling with just keeping the bar even. How to Squat Properly (MAJOR FORM FIX!) Yet, because the Smith machine version of the squat can allow for heavier training and can put greater emphasis on the hams, it’s recommended in addition to barbell squats. Have you noticed that people doing squats on the smith machine put their feet really far forward and sit back really far? In addition to stabilizing the bar for you, the Smith machine also (essentially through that aforementioned stabilization) does not allow your body to follow its natural movement pattern when squatting. While barbells are great for a front squat for football or any other functional sport, front squatting with a smith machine takes pressure off the rhomboid and back muscles, allowing you to … It's basically just not a real squat. I was better at it and could load up weight really fast. This is true. It is easier to throw on more weight due to muscle isolation. Start by doing 3x20 of bodyweight squats. - Duration: 9:27. First of all: no, being able to squat 95 lbs on the smith machine does not usually mean that you can squat the same weight with a free barbell. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Best of luck! Reverse the motion by driving through your heels and pressing your hips forward to return to the starting position. The most common free-weight mistake people make … Smith machine vs. barbell - Squats Here is an incredibly basic question: At my gym, I usually use the smith for squats but in reality I much prefer the barbell. Benefits of Smith Machines. You can really tear up your quads if you squat with feet together and far enough out that when your hamstrings are parallel to the floor your knees are making 90 degree angles. The rest is just smiths. So, free barbell squats are definitely harder than Smith machine squats, but what about the training effect? When I went to a real squat rack it was SO much more fun! With your chest high, keep your head forward and maintain the arch in your back. Oh lord does that hurt so good! The thing is, there are ALWAYS guys using the barbell for squats so it's hardly ever free. If your goal is a lean physique and serious striations, take these tips from The King. In the actual fact, there is no correct answer to this equipment. How to Squat Properly (MAJOR FORM FIX!) The squat is often called the king of exercises. The answer is the barbell squats is one of the best methods of strengthening your entire body with the focus on legs, buttocks, and core. New comments cannot be posted and votes cannot be cast, We're a community for female and gender non binary/gender non conforming redditors to discuss fitness, Press J to jump to the feed. You can google smith machine exercises to see the many things you can do with it:). Smith Machine vs Squat Rack vs Power Rack: Which is the Best One? How do I get over this intimidation and what's the best way to start and do it safely? The Smith Machine has its place. Expensive: Smith machines are generally more expensive than squat racks. Advice: Squat in the Smith Machine With the Same Form as Your Free Weight Squats. You could do machine squats on it, doing sets of 5 and adding 5 lbs periodically - a linear progression of sorts. Another option for bench press is using dumbbells. Also, why does everyone hate the smith machine? Jack LaLanne created the concept of the Smith machine, back in the early 1950s. i have a home gym so no access to hip abductor machines unfortunately. When I very first started I only had a smith machine at my gym, so I used it because that was all I had. I was way too stoked about it considering I started with just the bar! Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Mind you, I FELT it for the next 3 days but I'm just wondering if they weren't true deadlifts, if that makes sense? You do not have to worry as much about losing your balance. When the feet were about 12 inches in front, the quads and hams/glutes were fairly evenly emphasized. It took 2 months for my back to heal and before I could go back to squats (which are my favorite) but it was really worth switching over to the squat rack- I figured I might as well "do it right". Bend at the knees and hips as if you’re sitting back in a chair until your thighs are parallel to the floor. Some folks who hit the gym alone and don't have a spotter feel uncomfortable working with a free barbell, so they use the Smith Machine. Moreover, a squat rack machine is far cheaper than a smith machine and comes with bar catches, spotters, and bar latches. Another difference between the barbell squat and the Smith machine squat is strength. Here’s what you need to know Also split squats or lunges are good. So I've been "gymming" for almost 2 months and today I hit a PR for squats! Using a free barbell is usually way harder, as it takes a lot more stabilization and skill. The hack squat machine came later, and made the movement pattern more accessible with more weight. I have noticed that! Barbell squats are, without a doubt, the more superior squat variation and this is mainly due to their higher possible loads. It was really hard at first and I actually had to start from scratch. Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. - Duration: 6:49. There are circumstances under which the Smith machine for squats is better than a free barbell. How to barbell squat: Stand with a barbell resting on your shoulders and traps with your feet about shoulder-width apart. - Duration: 9:27. If you want to develop the lower body muscles, this exercise is the ideal exercise. You are limited to a straight up and down motion. IMO the smith is pretty useless, mainly because it does not work your stabilizer muscles. If you're going to fail, it's usually in the bottom of the squat so you just kind of sit down. When it comes to training the posterior chain and building towards increases in strength, dumbbell squats cannot stand up to the power of barbell squats. Thank you for signing up. Smith Machine Squats PROS: Isolates your muscles - by moving your feet closer or further away from the Smith Machine, you can put the concentration on specific muscles. There is a reason why most top BBers don't squat much. Moreover, a squat rack machine is far cheaper than a smith machine and comes with bar catches, spotters, and bar latches. Hey, friends!Today, we'll be learning how to squat with correct form and how to do so on the Smith Machine. Phenom01. In the actual fact, there is no correct answer to this equipment. I had a trainer show me how to do proper deadlifts, but it wasn't with a barbell, I was standing on a step with the cables. The right piece of equipment will depend on your knees as well as the budget. I think the Smith machine is hated because it doesn't require as many of your muscles to be used. If you don't have access to free barbells that you can load up, you might just want to adjust your squatting movement when on the Smith machine. The smith machines are designed to follow a specific track, and that specific track is used by people for deadlifting, squatting, seated pressed, bench press, etc. With the barbell, balance is a major issue. - Duration: 6:49. The Smith machine is actually better for squats than the free barbell — if you meet certain criteria. (I need to buy one of those too i know) I will start looking for a power rack, barbell and rowing machine to replace it then. You can't duplicate a barbell squat with a smith machine because the smith machine doesn't allow for any deviation of the plane of the bar. Squats 101. The squat rack takes a clean sweep over the smith machine as it offers you the ability to do your functional strength movements along with different bodyweight exercises. I've tried it one time before with only the bar and it was hard for me to keep the bar balanced. Another option for bench press is using dumbbells. Press question mark to learn the rest of the keyboard shortcuts. ... you'll be able to put more weight on a smith machine than you would with a standard barbell. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. This is one of the many disadvantages of machines that Coach Snideman has stated in his article, Free Weights vs. Machines. So obviously I'm sure once I'm on a real squat rack that my PR is going to be no more. Barbell Squat VS Smith Machine Squat (Which Is Best For Leg Hypertrophy?) If you don't have access to free barbells that you can load up, you might just want to adjust your squatting movement when on the Smith machine. The verdict: Smith machine squats Vs Barbell squats. Q: Are Smith Machine squats useless compared to regular barbell squats? I think the Smith machine is hated because it doesn't require as many of your muscles to be used. When it comes to training the posterior chain and building towards increases in strength, dumbbell squats cannot stand up to the power of barbell squats. You have to use so many more muscles, and to me it's so much more rewarding saying I can squat X amount, because it's all ME, no machine is helping me. I wouldn't be intimidated by barbell squats. I first started doing squats on the smiths machine and was able to squat a lot of weight. The researchers suggested that the strength increase for the Smith machine squat may be due to the reduced need for balance, thus allowing a focused effort on driving the bar straight up. The Smith machine gives you some leeway and allows you to really focus on nailing your quads. When the feet were placed about 18 inches in front, the hams and glutes received the greatest emphasis, with the quads getting only a little. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. It kind of discouraged me but I want to be a boss at squats (and the nice booty and thick thighs that come with the territory doesn't hurt either) so I will do whatever it takes!! I can easily squat 30lbs more on the smith than my actual squat amounts in the rack. You can use the Smith Machine Squat as an alternative exercise to the barbell squats for developing the Quadriceps (quads) and Gluteus Maximus (glutes). Here’s how to get healthy and stay that way. Without knowing that, how do you keep an accurate log of your progress? Volumes of literature could be written on the ongoing argument between the use of strength-training machines or free weights, but here we shall conclude that both are important and complement each other in muscle training. Both exercises should be incorporated into leg training. When I first started I used the smith machine too, for the very same reasons you are using it. While a squat rack is a very basic piece of equipment, the smith machine has many more parts and components. 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. Smith Machine Smith machine squats allow you to target muscles more specifically, so if you want to target more hamstrings and glutes, you’re able to adjust your foot placings and use the smith to help with the movement; the barbell squat will not allow this, as you’ll simply lose balance. Over time, this can decrease strength and even increase the risk of injury. The OP should still work their core - especially since they have back pain - but there are plenty of other ways to work the core besides back squats. Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. As others are saying, SS is not a machines program. A: The Smith machine has its own place in the gym. The barbell squat, whether done with a free barbell or Smith machine, strengthens the lower back, quads, glutes and even hamstrings. I'll just say that the smith machine has it's own uses. The Smith machine is actually better for squats than the free barbell — if you meet certain criteria. Smith Machine Smith machine squats allow you to target muscles more specifically, so if you want to target more hamstrings and glutes, you’re able to adjust your foot placings and use the smith to help with the movement; the barbell squat will not allow this, as you’ll simply lose balance. You probably won't be lifting so much that you need to worry about failing dangerously. The Smith machine gives you some leeway and allows you to really focus on nailing your quads. Using a free barbell is usually way harder, as it takes a lot more stabilization and skill. Repeat for reps. One major difference between the barbell squat and the Smith machine squat is how far you can bring your feet in front. Your information has been successfully processed! The Smith machine can be used for several types of exercises but is mainly used for doing squats and presses. Expensive: Smith machines are generally more expensive than squat racks. Its not that they are completely useless. They're great for pull-ups, if you're short! I'm not sure if anybody else has suggested this (didn't see it) - but in regards to getting over the intimidation, you can start with just the bar and use safety pins in in order to catch the bar in case you fail - even if you get a free barbell and clean it and use it to squat outside of the rack, it might get you used to using the squat rack before getting under it. 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. I really think you should change over to the squat rack. The Smith Machine has its place. Cookies help us deliver our Services. All rights reserved. In any movement that a human performs, almost never are the same muscles or patterns of movement replicated. With the barbell, there is only one position—feet directly under the bar. 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. The researchers suggested that the strength increase for the Smith machine squat may be due to the … The V-squat looks a great bit of modern kit to me. ... barbell squatting or smith machine squatting and not doing this is more likely the culprit in injuries rather than the machine vs barbell. 11-29-2006, 11:49 AM #3. The most common free-weight mistake people make … I've done squats on the smith machine, and then had to go back to bodyweight to do a real squat. This workout combines cardio and weight-lifting drills for serious body-sculpting results. I want the booty damnit! Another difference between the barbell squat and the Smith machine squat is strength. I later did more research and found out that they're not as effective as using the squat rack so I switched. When your thighs are parallel to the floor, reverse direction, driving up forcefully through your heels to a standing position. The V-squat looks a great bit of modern kit to me. Thank you for the advice!! You are only going to hurt yourself and/or impede other progress by using a Smith Machine for Squats. – do to the lifter balancing the barbell during lifts are better a. Mainly because its my only current source for a barbell back squat PR for is... Seriously shredded in just 28 days with bar catches, spotters, and that 's okay however! Your balance ’ re sitting back in the rack a squat rack, but about... 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