Smith Machine as an accessory for Squats?

[BtchW8]

I always considered the smith squat dangerous but I thought tonight it might be useful for practicing bar path movement as an accessory exercise for squats.
I feel like if I used light weight, placed the bar on my mid traps same as a bb squat and just focused on how my body moves if the bar is 'ideal' and straight up and down, I can transfer this awareness to the BB squat and fix maybe some imbalances.
Thoughts?

[LeanNick]

I use the smith machine to really get those ass to grass squats in, where i can get as low as possible and be safe from falling back, the machine kinda goes on an angle which is weird but you get used to it

[amsgator]

I always considered the smith squat dangerous but I thought tonight it might be useful for practicing bar path movement as an accessory exercise for squats.
I feel like if I used light weight, placed the bar on my mid traps same as a bb squat and just focused on how my body moves if the bar is 'ideal' and straight up and down, I can transfer this awareness to the BB squat and fix maybe some imbalances.
Thoughts?

The bar path for the squat should be completely vertical. Obviously there might be some horizontal movement, but ideally it should be 100% vertical. A smith machine isn't going to allow you to do that since the bars are not straight up and down. If anything I see you learning an improper bar path and possibly even balance issues since you won't have to balance yourself when tethered to the machine.

If you want to ingrain the bar path then just do light squats, focusing on keeping the bar path 100% vertical. Record yourself if you can and watch the video to verify you are keeping it vertical.

[jbball92]

they are completely different your ass is going to sit further back on smith

[wasmeFINAFLEX]

Just make sure your feet are a few inches in front of your body on squats.

The smith can be very effective to exhaust muscles as stabilising muscles give out before the large ones... ie bench etc..

[chazzy1864]

OP, go ahead and do smith squats. You just need to realize the differences that are involved. To properly do a smith squat you need to have your feet in front of you. if you try to keep them under you as with a conventional back squat, you run into all the problems that people spew about smith squats being dangerous, hard on the joints, unnatural, etc etc.

Smith squats are generally more quad dominant due to the foot placement. However, just like with leg press you can sway emphasis by moving them around. If you place your feet farther ahead and in a wider stance you will get more ham activation. Also you are able to go amazingly low and literally touch your butt to the ground if you'd like and get excellent glute activation.

[epfuhl]

OP, go ahead and do smith squats. You just need to realize the differences that are involved. To properly do a smith squat you need to have your feet in front of you. if you try to keep them under you as with a conventional back squat, you run into all the problems that people spew about smith squats being dangerous, hard on the joints, unnatural, etc etc.

Smith squats are generally more quad dominant due to the foot placement. However, just like with leg press you can sway emphasis by moving them around. If you place your feet farther ahead and in a wider stance you will get more ham activation. Also you are able to go amazingly low and literally touch your butt to the ground if you'd like and get excellent glute activation.

^ need to spread some more rep around, but this man is spitting the truth.

In my experience, you'll naturally end up with your feet a little further ahead as you do your reps, because you're body will want to be comfortable. I do not go far enough ahead that it looks like a wall sit, however. Just enough to get a similar distance to pushing my butt back and leaning forward slightly on a squat.

Word of advice: if no weight is listed on the machine, assume it is 0 pound bar. Otherwise use listed weight for bar weight (usually 15lbs)