Smith Machine Squats

amysuds · 03-07-2008, 09:57 AM

Hi everyone! I am trying to build up my glutes and wanted to know how much weight you all use personally for 6-8 rep range?

marilynny · 03-07-2008, 10:20 AM

205 on free squats...i haven't used the smith machine in a year and a half...

to build up your glutes try deadlifts and walking lunges, that's the key!

bull.dogz · 03-07-2008, 10:21 AM

125lbs but I don't do them on the smith machine.

amysuds · 03-07-2008, 10:25 AM

Quote:

Originally Posted by marilynny

205 on free squats...i haven't used the smith machine in a year and a half...

to build up your glutes try deadlifts and walking lunges, that's the key!

I can only squat with 80 lbs max for reps...i will try upping the weight on my lunges!!

bull.dogz · 03-07-2008, 10:40 AM

One legged squats will really work your glutes too. I love doing those on the hack squat machine. Another good exercise is feet close and high on the leg press to work your glutes.

amysuds · 03-07-2008, 10:43 AM

Quote:

Originally Posted by bull.dogz

One legged squats will really work your glutes too. I love doing those on the hack squat machine. Another good exercise is feet close and high on the leg press to work your glutes.

The problem is I only have this giant multi cabled smith machine , no access to leg press machine or hack squat machine in my basement

.I also have lots of free weights

bull.dogz · 03-07-2008, 11:10 AM

Not a problem. You can do cherry pickers. Balance on one leg and pretend to pick up a cherry off the ground. Concentrate on your glute, pushing off your heels like you do in a squat. If your training at home you should look into some pilates exercises. They are really great. I took yoga and pilates for a couple of years without weight training or cardio and dropped down to a size 2.

hollygolightly · 04-01-2008, 09:29 PM

The cherry pickers that bull.dogz was referring too are REALLY great.

I do about 100lbs wide-legged, on the Smith Machine but with about 10 reps, really focusing on going as slowly as possibly on the eccentric movement. That and back lunges I have found are good at adding some mass back there!

ilovechoc · 06-03-2008, 10:07 AM

I use the smith machine to do squats and I've noticed the results in like 4 weeks. I only use it once a week with my trainer because I'm afraid I might hurt myself with out a spotter. He has me stand about shoulder width apart and my feet planted right under the bar. I have to squat almost to the back of my heels. I have no idea how much weight I use because he puts the weight on and the bar is pretty heavy.

MC63 · 06-04-2008, 07:01 AM

I've heard negatives about using the smith for a basic squat. Wide leg and split squats seem to be fine, but what about plane of motion issues when doing a regular stance squat, or 1 legged squat?

freebirdmac · 06-04-2008, 07:24 AM

Quote:

Originally Posted by MC63

I've heard negatives about using the smith for a basic squat. Wide leg and split squats seem to be fine, but what about plane of motion issues when doing a regular stance squat, or 1 legged squat?

I have comfort issues with regular stance squats on the Smith. I'd rather do feet forward, or wide. One-legged exercises and I don't get along so can't answer that.

darkangel · 06-04-2008, 12:30 PM

95-105 with barbell. I don't use the Smith machine.

lululemon · 06-04-2008, 02:50 PM

Anywhere from 115-155 depending on the day (Squat rack only- ATG). I have also found that plie squats with a dumbell works well to help develop the glutes.

jackie_p_1999 · 06-05-2008, 10:37 AM

Be very careful doing squats on the Smith machine as you can really mess up your back because your body has to conform to the plane of the bar mechanism. With free weight squats, the bar adjusts to your mechanics, which is much safer. I have seen some nasty back injuries from the Smith machine. Free weight squatting is superior in every way to the Smith machine, as long as you have someone show you how to get started. Don't be intimidated by the squat rack, it's very safe and perhaps the most effective exercise you can do for you body in terms of targeting and results. You will come to love them once you get comfortable with the free bar on your shoulders. There are plenty of threads here by people who made the change and loved it.

Emoore · 06-05-2008, 11:00 AM

Not a fan of the smith machine.

zombieang · 06-05-2008, 08:14 PM

Romanian deadlifts and sumo deadlifts will build the glutes also

Chef K-Lo · 06-05-2008, 08:45 PM

Quote:

Originally Posted by Emoore

Not a fan of the smith machine.

x 2

chicana_peach · 06-05-2008, 09:20 PM

Ugh, i need to get back to the squat rack! I have just recently started to use the smith machine at the gym i joined 3 weeks ago cause it was new to me. I was mainly using free weights at home.

InaSpin · 06-06-2008, 01:38 AM

Quote:

Originally Posted by darkangel

95-105 with barbell. I don't use the Smith machine.

Ditto. I prefer barbell and the rack to smith. I think it's easy to get away with poor form on the smith. But that's just personal opinion.

ilovechoc · 06-06-2008, 07:16 AM

What is the romanian and suma deadlifts?

kimm4 · 06-06-2008, 07:23 AM

If you're trying to build up the glutes you need to go heavy, but find a weight that works for you.

Other exercises:

DB walking lunges
DB reverse lunges
DB SLDL's
DB step ups

and other exercises that people have posted too...all good stuff!!

fitqueeen · 06-07-2008, 03:36 AM

Ug...don't use the smith machine! The best results come with free squats/lunges. For glutes, you can't beat a properly executed free squat to parallel or below parallel. Another favorite of mine is suspended lunges- aka the one legged squat! Put your back leg up on a bench and balance on the other with a barbell on your back and go deep! THAT hits the glutes like you wouldn't believe, especially if you focus on pushing through the heel. After I do those, I can barely sit down the next day without wincing!

My squat as of today: 205 10 reps (I don't max out with squats anymore due to a car accident back injury, so I keep the reps in the 8-10 range) My best is 225 which I'm working back up to.

My suspended lunge or "one legged squat": 125 8 reps

Don't forget the deadlifts too! A lower body program is NOT complete without the deadlift! (also does a great job working the upper back too)

InaSpin · 06-07-2008, 03:03 PM

Farmers walk is another total leg killer - I find DB calf raises as well done with or without step hit the burn in my backside!

freebirdmac · 06-07-2008, 03:28 PM

Quote:

Originally Posted by amysuds

The problem is I only have this giant multi cabled smith machine , no access to leg press machine or hack squat machine in my basement

.I also have lots of free weights

Play around, with bar only, and see if you can work a way to do Smith machine leg presses. I do them laying on a pad on the floor, but since you're by yourself a bench may work. You just have to set the lower limit brackets so that you can go low enough in your motion and still get out from underneath it. You want your belly button lined up with the bar. Keep your feet a little wider than your shoulders or wider. Push the bar up, don't lock the knees, then come down as low as possible. This works the quads, upper hams, and glutes.

zombieang · 06-07-2008, 03:58 PM

Quote:

Originally Posted by ilovechoc

What is the romanian and suma deadlifts?

Romanian deadlifts are same as doing a stiff legged deadlift for your hams, and mimics a deadlift also....there is just a slight bend in the knee versus a stiff leg when pushing up, and remember to push with your heels.

Sumo deadlifts are a widestance (I do stiff leg) and have your toes pointed slightly out. Grip can be in between your legs or normal shoulder width. Here nothing really to pull with but your glutes.