Any benefit to doing these workouts ?

[fendertele]

I have been lifting for a few years and in the last year I have became overly cautious with certain workouts... to the point I've tried making them safer but im not sure if doing them the way I have is still of any benefit so thought i'd ask here.

Instead of using the squat rack... I have started using the smith machine ( I think that's its name) and I set the safety catches at each side and lower the bar to sit on them... I will then place my 1 rep max weight onto it and I will start from the squatted position and push up till fully extended and then lower the weight back down to the safety catch height and step out from under it.

I will continue to do my reps this way... in my head the only difference is im starting my exercise in the squatted position and not lifting it off the rack, this way I can up the weight without getting caught out with too much, if it's too heavy I just wont be able to lift it off the safety catches.

I also do a similar thing with chest presses.... so im starting the movement with the bar nearly on my chest and pushing upwards... again if I've added too much weight I just wont be able to move the bar... but don't risk dropping it on myself.

am I cheating myself ? or is this a good way to be able to keep pushing my max weights without risking injury ?

[ElrondHubbard]

Doesn't the squat rack have safety bars?

[dazlittle]

Why are you overly concerned about injury? have you hurt yourself squatting before? I'm guessing its not the squat that is at fault but its your form.

[blue9steel]

Somewhat confused, how is a smith machine safer than a squat rack for squats?

[PhantomMaxx]

Lifting weights for strength and size requires both the concentric and eccentric movement of the muscles. Not performing the eccentric portion (lengthening the muscle under load) on a primary compound lift is less effective in all sorts of ways. I can see some benefits as an accessory movement but not as a main lift. The Smith machine can be more dangerous then free-weights especially for the squat.

[drudixon]

Pin squats have a place and have some value to powrrlifters. Given you're doing in the Smith machine, your goals are contrarian. The only beneficial purpose of the Smith machine is calf raises and hack squats. Otherwise the forced rom is worse than the real thing.

[shmobin]

am I cheating myself ?

Yes. You are eliminating your secondary/ancillary muscles. Which is essentially racing a Ferrari on discount tires.

[Garage Rat]

Everything works but not forever.
It is resistance training and will have some benefit.
You need to have a purpose and goal on why your doing something.
Bottoms up training has some benefit for strength training as it takes out the stretch reflex(rebound)from each rep making the muscle have to push with more resistance.

[NearlyBigAngus]

I will then place my 1 rep max weight onto it

Why are you going straight to your 1 rep max? That seems like a good way to get injured to me.

I'd say you would be better off working with a lower weight that you can control properly with good form - then work your way up in reps then weight so you get the benefit of both the concentric and eccentric phase of the lifts as has been stated.

If you are working with a sensible progression plan the weight will not "catch you out".

By leaving out the eccentric phase you are leaving a lot of gains on the table.

[drkelly74]

I squated in the smith machine once. Once.

[waknickm]

The smith machine squats are like a completely different exercise to me. You can put your feet slightly forward and doing that makes it easier on the knees. Jim Stoppani talking about them and stating that it hits the glutes and Hamstrings more, but he does not recommend them if you can do barbell squats.

[drudixon]

I squated in the smith machine once. Once.

hopefully the therapy sessions are helping you cope with the trauma.