Squats/Smith Machine

kacy · 01-17-2006, 10:37 AM

Hi, I searched for an answer to this one but couldn't find anything so sorry if its a repeat.

Is it bad/wrong/counterproductive to use the smith machine for squatting? I was reading on one site where it said not to do that "unless you want the bones in your spine moving over each other like tectonic plates" or something like that but didn't go into more detail about why. I don't have a spotter and just feel more comfortable using the smith because my balance is crap.

Other than the proprioceptive benefits of free weight squatting, am I compromising my results by using a smith machine?

Sunshineslynn · 01-17-2006, 10:51 AM

free squats are way better than any smith will ever be. Your balance will never get better unless you do free squats. The smith ones dont use the stablizer muscles and you dont have to worry about balance. Lower the weight and work on form and your balance will finally be there. It takes time to get the form down pat. Use a squat rack and set the safety so you dont need a spotter. That will help you a bunch or ask anyone at the gym between their sets and they are usually willing to help another weight lifter.

smiles
s

Watch Me! · 01-17-2006, 11:19 AM

I second that! Using the Smith, you're basically just leaning against something (the bar) and pushing. Using the free squat, however, you use your core, which is important for everything you do! The free squat is like this beautiful synergy between all the muscles in your body - hard to explain until you actually feel it. You'll have to start with a lower weight than on the Smith, and it may take many workouts to perfect your form, but the benefits are worth it!

Rachel_n_SD · 01-17-2006, 12:49 PM

free squats are better overall, but i use the smith for isolation, same as leg press, it does nothing for your balance, but good for glutes and quads.

kacy · 01-17-2006, 01:10 PM

Thanks!!

I know using the smith machine isn't anywhere near as functional as free weighting--I just like it better.

I can squat, I even do it right with an incredible amount of focus--I just have to use so much less weight that it makes me feel like a pansy or my form goes all wonky. But, practice makes perfect, right!!

Watch Me: "a beautiful synergy"--I wish I made it look that graceful!

SC1 · 01-17-2006, 11:08 PM

I was SO intimidated with free squats that I used the smith machine for a while when I first started. Keep at it! When you get the form down and can move up a bit, it's not only a great rush and a terrific workout, but a heck of an ego booster too!

This is the site that orginally inspired me to move to the free squat (before I was a member of this site, of course!)

http://www.stumptuous.com/cms/index.php

Miranda · 01-17-2006, 11:51 PM

free squats beat smith squats 10-1. they're the reason i switched gyms.

Watch Me! · 01-18-2006, 06:04 AM

Quote:

Originally Posted by kacy

Thanks!!

I know using the smith machine isn't anywhere near as functional as free weighting--I just like it better.

I can squat, I even do it right with an incredible amount of focus--I just have to use so much less weight that it makes me feel like a pansy or my form goes all wonky. But, practice makes perfect, right!!

Watch Me: "a beautiful synergy"--I wish I made it look that graceful!

Eh, about the weight used--I think to myself hey, at least I'm doing it--which is more than I can say for 99.5% of the others at my gym (and the only girl!). So that alleviates the weight issue for me anyway!

The "beautiful synergy" thing. It's most certainly not always like that for me - but when it is, it's just such a great feeling of accomplishment. I have wonky form sometimes too. It just makes me want to come back and work on it some more! It's like grrr...I can do this!

kacy · 01-18-2006, 08:10 AM

Watch Me--good point being the one doing the squats vs. so many who don't. I've been a member of this gym for two months now and I've only seen one other person use the squat rack for squats! Thanks for putting that in perspective for me.

SC1--yea, I like the stumptuous site too--that's where I got the "techtonic plates" line in my original question. I'm glad to see you're enjoying squats!!