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  1. #1
    Registered User Katie4004's Avatar
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    Bad idea to use smith machine for squats?

    My gym does not have a typical power rack. Instead we have a smith machine for squats. What are the drawbacks of using a smith machine? How can I safely do back squats without using the machine if my gym doesn't have a power rack?
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    Registered User speedjason's Avatar
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    maybe you can do hack squat with smith machine idk. never used one.
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    Registered User tjwessksu's Avatar
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    A smith machine takes the stabilizers and neutralizers out of the equation, will have no carry over to a regular squat, and sets you up for injury outside the weightroom. I wouldn't dedicate more than a couple of weeks on the smith machine.
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  4. #4
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    Originally Posted by tjwessksu View Post
    A smith machine takes the stabilizers and neutralizers out of the equation, will have no carry over to a regular squat, and sets you up for injury outside the weightroom. I wouldn't dedicate more than a couple of weeks on the smith machine.
    neutralizers?
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  5. #5
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by Xuaxace View Post
    neutralizers?
    lol that is a new one.



    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.
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  6. #6
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by Katie4004 View Post
    What are the drawbacks of using a smith machine?
    There will be a bit less involvement of supporting muscles when using any machine, which will probably result in slower, less-complete development in beginners compared to similar free-weight exercises.


    But use what's available. If you want to Squat on a Smith, position your feet far enough out in front of you so your knees don't travel excessively past your toes.


    How can I safely do back squats without using the machine if my gym doesn't have a power rack?
    You can't; you'd be limited to such light weight as to be ineffective for building leg mass.
    No brain, no gain.

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  7. #7
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by tjwessksu View Post
    a smith machine takes the stabilizers and neutralizers out of the equation, will have no carry over to a regular squat, and sets you up for injury outside the weightroom. I wouldn't dedicate more than a couple of weeks on the smith machine.
    lol
    No brain, no gain.

    You can't out-train bad nutrition.

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  8. #8
    SportsCardKing adamdavidson47's Avatar
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    Dude, I fukin pounded my neutralizers today. Feels good brahs.
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  9. #9
    Registered User tjwessksu's Avatar
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    I pulled this directly from strength coach charles poliquin, so laugh at him I guess. But I think he knows what he's talking about. See people injuring themselves using the smith machine all the time, and is a leading cause of shoulder impingement syndromes. Stick to primal movement patterns, and quit following the gurus workout of the month on bb.com.
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  10. #10
    Registered User tjwessksu's Avatar
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    Originally Posted by ironwill2008 View Post
    position your feet far enough out in front of you so your knees don't travel excessively past your toes.
    Lol. Please point me to research saying the knees travelling beyond the toes is bad for you.
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  11. #11
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by tjwessksu View Post
    I pulled this directly from strength coach charles poliquin, so laugh at him I guess. But I think he knows what he's talking about. See people injuring themselves using the smith machine all the time, and is a leading cause of shoulder impingement syndromes. Stick to primal movement patterns, and quit following the gurus workout of the month on bb.com.
    Poliquin used to have some cred as a coach back in the day. These days, he's reduced himself to little more than an internet pill-pusher.

    If you "see people injuring themselves using the smith machine all the time," you must train in a gym full of retards.
    No brain, no gain.

    You can't out-train bad nutrition.

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  12. #12
    Registered User tjwessksu's Avatar
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    You really don't know what you're talking about from that comment about the knees going beyond the toes. Do a little more research/
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    Originally Posted by tjwessksu View Post
    Lol. Please point me to research saying the knees travelling beyond the toes is bad for you.
    First, he said excessively.

    Second, you don't want your knees traveling too far past your toes in a Smith Squat.

    Third, stop posting.
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  14. #14
    Registered User tjwessksu's Avatar
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    Originally Posted by ironwill2008 View Post
    Poliquin used to have some cred as a coach back in the day. These days, he's reduced himself to little more than an internet pill-pusher.
    Wow, who doesn't have something to sell these days. And he provides a lot of information that is extremely helpful for free. Please don't tell me you use these pre-workouts endorsed by roided up bodybuilders.
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    Originally Posted by tjwessksu View Post
    You really don't know what you're talking about from that comment about the knees going beyond the toes. Do a little more research/
    Go away.
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  16. #16
    Registered User tjwessksu's Avatar
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    Originally Posted by adamdavidson47 View Post
    First, he said excessively.

    Second, you don't want your knees traveling past your toes in a Smith Squat.

    Third, stop posting.
    No thanks, I'm gonna keep posting. Stop following bull**** advice on using the smith machine
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  17. #17
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    Originally Posted by ironwill2008 View Post
    If you "see people injuring themselves using the smith machine all the time," you must train in a gym full of retards.
    excellent
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  18. #18
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by adamdavidson47 View Post
    First, he said excessively.

    .
    ^^^^ This.

    Reading comprehension. Get some.
    No brain, no gain.

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  19. #19
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    Originally Posted by tjwessksu View Post
    I pulled this directly from strength coach charles poliquin...
    So you're just parroting what he said without understanding what the term means? Neat.
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  20. #20
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    thanks ill work on that. i assumed you were referring to all squatting like every idiot out there.
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  21. #21
    Registered User tjwessksu's Avatar
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    Originally Posted by -Lucifer View Post
    So you're just parroting what he said without understanding what the term means? Neat.
    Yeah I do that sometimes, rather follow his advice than an internet forum
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    Originally Posted by -Lucifer View Post
    So you're just parroting what he said without understanding what the term means? Neat.
    LOLiquin's clients have the best developed neutralizers I have ever personally seen.

    Maybe you should stop being such a jerk, pal.
    What the f*ck, I'm a mack truck. Are you gonna give up like a b*tch, or jump da f*ck up!
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    Originally Posted by tjwessksu View Post
    Scroll up and read what everyone said to my response why you shouldn't use the smith machine for squatting and they're the ones that started ridiculing. Can't believe what a ****-storm this comment created among the pro smith machine bodybuilders taking the easy way out.
    You were ridiculed because your posts were retarded in every sense of the word. If you no longer wish to be ridiculed, either stop being retarded, or stop posting.
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  24. #24
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    Originally Posted by tjwessksu View Post
    A smith machine takes the stabilizers and neutralizers out of the equation, will have no carry over to a regular squat, and sets you up for injury outside the weightroom. I wouldn't dedicate more than a couple of weeks on the smith machine.
    Originally Posted by tjwessksu View Post
    I pulled this directly from strength coach charles poliquin, so laugh at him I guess. But I think he knows what he's talking about. See people injuring themselves using the smith machine all the time, and is a leading cause of shoulder impingement syndromes. Stick to primal movement patterns, and quit following the gurus workout of the month on bb.com.
    Originally Posted by tjwessksu View Post
    Lol. Please point me to research saying the knees travelling beyond the toes is bad for you.
    Originally Posted by tjwessksu View Post
    You really don't know what you're talking about from that comment about the knees going beyond the toes. Do a little more research/
    Originally Posted by tjwessksu View Post
    Wow, who doesn't have something to sell these days. And he provides a lot of information that is extremely helpful for free. Please don't tell me you use these pre-workouts endorsed by roided up bodybuilders.
    Originally Posted by tjwessksu View Post
    No thanks, I'm gonna keep posting. Stop following bull**** advice on using the smith machine
    Originally Posted by tjwessksu View Post
    thanks ill work on that. i assumed you were referring to all squatting like every idiot out there.
    Originally Posted by tjwessksu View Post
    Yeah I do that sometimes, rather follow his advice than an internet forum
    Originally Posted by tjwessksu View Post
    Scroll up and read what everyone said to my response why you shouldn't use the smith machine for squatting and they're the ones that started ridiculing. Can't believe what a ****-storm this comment created among the pro smith machine bodybuilders taking the easy way out.

    Not sure whether to laugh or weep.




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  25. #25
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    Originally Posted by tjwessksu View Post
    Scroll up and read what everyone said to my response why you shouldn't use the smith machine for squatting and they're the ones that started ridiculing. Can't believe what a ****-storm this comment created among the pro smith machine bodybuilders taking the easy way out.

    ahhh I see PICP - Thats Poliquins certification program...
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    Originally Posted by ThickAsABrick View Post
    LOLiquin's clients have the best developed neutralizers I have ever personally seen.

    Maybe you should stop being such a jerk, pal.
    Pics of said neutralizers? I am skeptical hippo.

    P.S. I'm not your pal, guy.
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  27. #27
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    Originally Posted by Retoaded View Post
    ahhh I see PICP - Thats Poliquins certification program...
    Lol, go ahead and ridicule, point me to a better certification program for strength coaches. And I don't just follow poliquin's advice, I also study Ian King, Dr. Peter Rouse, among many other leading sports scientists. What about you?
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    Originally Posted by ironwill2008 View Post
    Poliquin used to have some cred as a coach back in the day. These days, he's reduced himself to little more than an internet pill-pusher.

    If you "see people injuring themselves using the smith machine all the time," you must train in a gym full of retards.

    This......I squat from time to time on smith machine.....done right it still will yield results......as far as injury goes I have no idea how you can hurt your self on or especially your shoulder on a smith squat......people must really not know what they are doing if they are getting injured shoulders on a smith squat.......is this real life
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  29. #29
    Registered User tjwessksu's Avatar
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    Originally Posted by adamdavidson47 View Post
    You were ridiculed because your posts were retarded in every sense of the word. If you no longer wish to be ridiculed, either stop being retarded, or stop posting.
    Point me to the research that says I'm retarded.
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    Originally Posted by tjwessksu View Post
    Lol, go ahead and ridicule, point me to a better certification program for strength coaches. And I don't just follow poliquin's advice, I also study Ian King, Dr. Peter Rouse, among many other leading sports scientists. What about you?
    I made no comment besides pointing it out. why so defensive batman?
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