Hi Guys, I am at a gym that doesn't have a squat rack. I use Rippetoe's program to work out so I am obviously facing a dilemma. Can I use the smith machine? I've heard its not a great exercise but at the moment there is no alternative. Thanks in advance for any help.
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Thread: Smith Machine Squats
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05-05-2011, 09:18 AM #1
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05-05-2011, 09:22 AM #2
In.
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05-05-2011, 09:30 AM #3
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05-05-2011, 09:35 AM #4
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05-05-2011, 09:47 AM #5
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05-05-2011, 10:37 AM #6
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05-05-2011, 12:01 PM #7
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Hmm, can you make a pizza without sauce? Yes, but it wouldnt be very good. Can you substitute ketchup for tomatoe sauce? Yes, but it wouldnt be as good.
Seriously do a routine that doesent revolve around the freeweight squat if you cant freeweight squat.https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
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"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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05-05-2011, 12:03 PM #8
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05-05-2011, 12:03 PM #9
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smith squats are no way equal to regular back squats...BUT, if thats all you have use it.
My 5/3/1 progress can be found here.
http://forum.bodybuilding.com/showthread.php?t=142870321&p
Uncut LOG...check it out here!
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05-06-2011, 02:23 AM #10
Thanks for the serious reply's. I am a poor university student (aren't we all) who cant afford to get a gym membership at the moment. I use the gym at college and its all I've got. Its really disappointing as squats were a 3x a week thing for me before hand. Sounds like I will just have to make do with the smith machine or possibly employ some lunges? Deadlifts and calf raises hit my hams, gluteals and calves but my quadriceps are obviously getting left out if I don't do SOMETHING!
This is a major dilemma as I am training in part for road cycling and of course to gain muscle mass before I cut down and do some serious cardio and sprint work.
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05-06-2011, 02:37 AM #11
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If lack of money is a problem personally I would save money for correct nutrition.
Also if you feel only your quads are missing out why not just include front squats into your routine. With the lighter weight you can just clean it into the starting position and dump the weight when done. Front squats also hit your quads harder than regular squats iirc
Also if you are training for competitive cycling do you really want massive leg mass? Cyclists always seem skinny as hellTight lower back? Aching knees? Poor hip flexor mobility? Weak glutes?
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05-06-2011, 03:05 AM #12
I am 81kg's... was 63 way back in the day. Put on a lot of mass after 18 months off and most of it is muscle. Basically I can only target the flatter faster events in which case the extra strength may help. I will attempt front squats but just for clarification are lunges okay and are smith machine squats really that bad? Thanks again.
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05-06-2011, 04:18 AM #13
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05-06-2011, 06:57 AM #14
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05-06-2011, 07:07 AM #15
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05-06-2011, 07:09 AM #16
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05-06-2011, 07:11 AM #17
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05-06-2011, 07:13 AM #18
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05-06-2011, 07:17 AM #19
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05-06-2011, 07:18 AM #20
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05-06-2011, 11:27 AM #21
You guys are really straying far afield in this thread with all your pizza talk.
This is a serious thread for serious people. The Smith machine squat is in serious need of a debate. This subject never comes up on the board and I think it is in serious need of our full attention. I'm sure using the "search" feature would not have uncovered this exact same serious subject asked a thousand times in, oh, say the last........................week. So let's stay on topic.
Seriously........Semper Fidelis
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05-06-2011, 11:41 AM #22
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05-06-2011, 11:58 AM #23
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05-06-2011, 12:30 PM #24
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05-06-2011, 12:35 PM #25
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05-06-2011, 12:44 PM #26
Can you grow great quads without normal barbell squats? Yes (take this with a pinch of salt because even though I believe its possible it is argued by many that it is not the ideal method thus you will honestly just have to try it for yourself..the mirror will not lie.)
Can you become great at doing barbell squats without doing barbell squats? No
Can you powerlift in a smith machine? yes but only if there was a smith machine event...(lol)
Honestly I do both and it really just depends on the goals. If your trying for power then the smith machine's controlled motion is very unnatural thus any "real carry over" function will be low. If that makes any sense.2014 Misc Raw Bench Press Contest winner in the 276lb+ 555lb lift @ ~280lbs
2014 Obtained goal of 600+ raw bench press. Shoulder also hates me.
2015 Lost 110 lbs and currently enjoy being healthy. Retired heavy bench press.
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05-06-2011, 12:46 PM #27
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05-06-2011, 12:47 PM #28
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05-06-2011, 01:39 PM #29
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u dont necessarily need a squat rack to squat... Go lighter on the weight and do squats or see if you can get someone to spot you.
I hate those excuses about "No squat racks" if anything most of them are always being used as Curl Racks... GRR lol
But OP really, Smith Squats will work as an alternative, but i do suggest option A before bUbby 86
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05-06-2011, 01:54 PM #30
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Bread, sauce and cheese = pizza, but not necessarily good pizza.
+If all you have to squat with is a smith, then put your feet a little more forward and use it like a hack squat. You could also clean a bar and front squat like someone else mentioned.My workout log ---> http://forum.bodybuilding.com/showthread.php?t=133269973
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