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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01-28-2013, 06:31 AM #1
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01-28-2013, 07:08 AM #2
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01-28-2013, 07:46 AM #3
- Join Date: Oct 2011
- Location: Olathe, Kansas, United States
- Age: 35
- Posts: 167
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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.
PICP Level I Strength and Conditioning Coach-Awaiting practical in march, any questions on program design, nutrition, supplementation don't hesitate to ask.
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01-28-2013, 08:01 AM #4
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01-28-2013, 08:04 AM #5
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
- Posts: 55,581
- Rep Power: 179271
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.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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01-28-2013, 08:05 AM #6
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?No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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01-28-2013, 08:06 AM #7No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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01-28-2013, 08:13 AM #8
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01-28-2013, 08:27 AM #9
- Join Date: Oct 2011
- Location: Olathe, Kansas, United States
- Age: 35
- Posts: 167
- Rep Power: 0
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.
PICP Level I Strength and Conditioning Coach-Awaiting practical in march, any questions on program design, nutrition, supplementation don't hesitate to ask.
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01-28-2013, 08:29 AM #10
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01-28-2013, 08:30 AM #11No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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01-28-2013, 08:32 AM #12
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01-28-2013, 08:33 AM #13
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01-28-2013, 08:33 AM #14
- Join Date: Oct 2011
- Location: Olathe, Kansas, United States
- Age: 35
- Posts: 167
- Rep Power: 0
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01-28-2013, 08:33 AM #15
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01-28-2013, 08:34 AM #16
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01-28-2013, 08:34 AM #17
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01-28-2013, 08:35 AM #18No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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01-28-2013, 08:35 AM #19
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01-28-2013, 08:36 AM #20
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01-28-2013, 08:37 AM #21
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01-28-2013, 08:46 AM #22
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01-28-2013, 08:51 AM #23
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01-28-2013, 08:52 AM #24
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
- Posts: 55,581
- Rep Power: 179271
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01-28-2013, 08:52 AM #25
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01-28-2013, 08:54 AM #26
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01-28-2013, 08:54 AM #27
- Join Date: Oct 2011
- Location: Olathe, Kansas, United States
- Age: 35
- Posts: 167
- Rep Power: 0
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01-28-2013, 08:55 AM #28
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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01-28-2013, 08:56 AM #29
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01-28-2013, 08:56 AM #30
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