Guys, a question about squatting in the smith machine

Chris_T · 06-08-2009, 08:09 PM

So I was at the gym tonight and it was pretty crowded. All the Squat racks were being used (for squats, no less), so I grabbed the Smith machine and banged out three light sets. I don't plan on making it a regular thing, but it felt pretty good: back was flat, went below parallel, quads were burning, etc.

My question relates to whether or not this practice is safe. Opinions vary on the efficacy of the smith machine and I was just wondering what the O35 crowd thought. Thanks.

blopid · 06-08-2009, 08:17 PM

Hey bro... You don't know it, but you're opening up a can of worms here... This topic has been beaten to death... Do a search and you'll find good answers. There are so many different thoughts on this... I personally love the Smith and use it for squats all the time... But... That's just me...

Peace...

Chris_T · 06-08-2009, 08:51 PM

Ok. I'll look. Thanks for the heads-up.

thruxton · 06-08-2009, 09:10 PM

Quote:

Originally Posted by Chris_T

So I was at the gym tonight and it was pretty crowded. All the Squat racks were being used (for squats, no less)...

Wow. I think me and one other guy do squats at my gym. You must be at a great one?

As an alternative (and I did these yesterday) clean a pair of DBs to your shoulders/chest and front squat. It's brutal. Also, bulgarian squat, pistols, etc.

Chris_T · 06-08-2009, 09:14 PM

Quote:

Originally Posted by thruxton

Wow. I think me and one other guy do squats at my gym. You must be at a great one?

As an alternative (and I did these yesterday) clean a pair of DBs to your shoulders/chest and front squat. It's brutal. Also, bulgarian squat, pistols, etc.

haha I know, right? I was pretty surprised too. Especially since it seems to be a universal law of nature that Monday is chest day.

thanks for the tip on the DB's. that's a great idea. I'll give it a try.

dmangiarelli · 06-08-2009, 09:41 PM

Quote:

Originally Posted by Chris_T

So I was at the gym tonight and it was pretty crowded. All the Squat racks were being used (for squats, no less), so I grabbed the Smith machine and banged out three light sets. I don't plan on making it a regular thing, but it felt pretty good: back was flat, went below parallel, quads were burning, etc.

My question relates to whether or not this practice is safe. Opinions vary on the efficacy of the smith machine and I was just wondering what the O35 crowd thought. Thanks.

I squat in the smith machine all the time. It's great for developing that sweep in your quads and creating a lot of separation...

Do_Somethin · 06-09-2009, 07:00 AM

The Smith is crap for squats. It just doesn't "feel" right.
As Mark Rippetoe says, "You can't do a proper squat on a Smith machine."

DaddyR · 06-09-2009, 10:30 AM

Quote:

Originally Posted by Chris_T

...My question relates to whether or not this practice is safe. Opinions vary on the efficacy of the smith machine...

Safe? Absolutely. Safer than regular free squats, I imagine.

Effective? Well as you said opinions on THAT vary. IMO free squats involve much more stabilizing muscles and thus increase the overall intensity of the exercise, stimulating growth much more than when you use the Smith Machine. I fall in the camp that prefers free squats for that reason.

Reasonable minds may differ, of course.

namtrag · 06-09-2009, 11:24 AM

Still don't know how anyone squats in there. It is impossible for me to sit down the right way, I end up with my back almost vertical.

snoack · 06-09-2009, 11:25 AM

Quote:

Originally Posted by DaddyR

IMO free squats involve much more stabilizing muscles and thus increase the overall intensity of the exercise, stimulating growth much more than when you use the Smith Machine. I fall in the camp that prefers free squats for that reason.

this^^^^^^^^^^^^^^^^^^^^^

gneal · 06-09-2009, 11:48 AM

I figure that it's better than not doing squats at all, so go for it. Since I don't have a spotter I use it. Better than nothing....

Greg

namtrag · 06-09-2009, 12:03 PM

Better to hold a db of your weight choice up on each shoulder and do squats, IMO. Just my opinion, everyone is different.

SP1966 · 06-09-2009, 12:05 PM

IMO smith machine squats have more in common with the leg press then they do bb squats. But then what do I know...

rocketman44 · 06-09-2009, 12:10 PM

Quote:

Originally Posted by namtrag

Still don't know how anyone squats in there. It is impossible for me to sit down the right way, I end up with my back almost vertical.

Same here. Squatting with a barbell on my back just doesn't feel right. I feel as though I'm going to fall a$$ backwards (I don't have a training partner and I'm not going to ask for a spot). So, I use the Smith and also the hack squat machine, plus deadlifts.

Minotaur · 06-09-2009, 12:20 PM

Quote:

Originally Posted by namtrag

It is impossible for me to sit down the right way, I end up with my back almost vertical.

Which is actually OK, if not even correct for the Smith machine.

I may start using it at my company's fitness center, as well as the rest of the equipment for my workouts. I have a few things going on that may preclude me from going to my regular gym very often in the evening.

jackfit · 06-09-2009, 12:22 PM

Because I don't have a spot, I choose to use the Smith. I think it's the next best thing -- a bit awkward, but still effective.

baretta · 06-09-2009, 12:32 PM

I have problems with my lower back, so I've been doing most of my squats on the Smith lately. It really helps.

Quote:

Originally Posted by namtrag

Still don't know how anyone squats in there. It is impossible for me to sit down the right way, I end up with my back almost vertical.

I can relate to that. The bar travels slightly forward as it goes down the track. I lean back to compensate (put my feet forward slightly in front of the "feet" of the Smith machine). If I don't, it bends me over as I go down.

Having said all that, I do agree that free squats are better as a general rule. I would do them more if it weren't for my back.

Conclusion: Smith is good - free squats are better...

EggSuckingLeech · 06-09-2009, 12:58 PM

I use the Smith Machine because I have a shoulder injury and it's extremely hard for me to actually hold on to the bar with my left hand up like that. I would imagine free squats are better but given my limitations it seems alot safer.

SR800 · 06-09-2009, 05:52 PM

Each has its place, for me and my smith machine, it certainly feels like it hits the quads a lot more directly, I will only use it when I am having lower back issues since it takes so much of the rest of the body out of the equation.

gjohnson5 · 06-09-2009, 05:59 PM

for me I tend to do more of a high bar position and stand with my feet in front of my body.
That way my butt can touch the calves. I always do ATF squats on a smith

It feels ok to me. Infact it feels just like a hack squat machine

OutOfStep · 06-09-2009, 06:14 PM

Quote:

Originally Posted by Do_Somethin

The Smith is crap for squats. It just doesn't "feel" right.
As Mark Rippetoe says, "You can't do a proper squat on a Smith machine."

Well I use it when I squat and have done just fine with them so Mark Rippetoe can suck a fart out of my ass.

Tallgntlmn · 06-09-2009, 06:44 PM

I don't think I can use the Smith machine for squats. I believe if I tried, I'd hit the stops at the top of the machine. LOL! I hit them sometimes on seated military press, so I imagine I would have to on squats.

I've noticed that I and at least 3 others at my gym actually use the squat racks for squats. Ya know, now that I think about it, I don't think I've caught anyone doing curls in a squat rack, only bent over rows.

chodan9 · 06-09-2009, 07:24 PM

both are effective, I prefer freeweight squats because it allows me to more accurately guage my progress and it seems to allow the bar to travel a more natural path.
I found out the hard way to not go from smith squats to freeweight squats with the same amount of plates

not only will you have to worry about the lateral movement of the bar you will also not have the counterbalance working in your favor.

ironwill2008 · 06-09-2009, 07:52 PM

I've used the Smith as a part of my leg training for years, just as I've used every other piece of equipment. Is it safe? I've never had a problem, but that doesn't necessarily mean you won't. Your body mechanics and mine are different; just use some common sense, and don't do anything that feels unnatural, or painful to perform.

As a side note, after a trainee has developed some quad mass, squatting on a Smith can provide some foot positions not possible with a barbell, in order to target specific parts of the quads.

Old_Swole · 06-09-2009, 10:06 PM

Quote:

Originally Posted by OutOfStep

Well I use it when I squat and have done just fine with them so Mark Rippetoe can suck a fart out of my ass.

Thank you so much for saying this I started typeing somthing very simalar earlier but I didnt want to offend anyone. when rippe toe wins an Olympia I might think he is a god like some of these other guys do but not until then. sorry just my .02

DaddyR · 06-10-2009, 05:40 AM

Quote:

Originally Posted by jackfit

Because I don't have a spot, I choose to use the Smith...

That's why I squat in the squat rack.

Does the Smith machine you use have a spotting feature whereby you can get a little help if you get stuck? If not, what's really the difference versus a normal squat rack?

gjohnson5 · 06-10-2009, 10:30 AM

Quote:

Originally Posted by DaddyR

That's why I squat in the squat rack.

Does the Smith machine you use have a spotting feature whereby you can get a little help if you get stuck? If not, what's really the difference versus a normal squat rack?

Most all smith machines have a thick piece of rubber attached to some metal on both sides of the slide so you can stop the slide from going down beyond a certain point.

gbg · 06-10-2009, 10:51 AM

Not again.

namtrag · 06-10-2009, 11:37 AM

As long as you feel like puking afterwards, any type of squat is a good bet!

Seriously, I don't do them in the Smith, but I sure don't look down my nose at anyone who does. You can abuse your legs in a myriad of ways, and that's what's important.

Mr. Someday · 06-10-2009, 02:10 PM

Quote:

Originally Posted by OutOfStep

Well I use it when I squat and have done just fine with them so Mark Rippetoe can suck a fart out of my ass.

I'll second this. For those that are on the fence on this, might want to check out the wheels on OutofStep to see how "bad" the Smith really is for squatting. lol