How to Squat Properly (MAJOR FORM FIX!) Bodyweight squats are good, but I my form vastly improved with goblet squats and box squats. This is one of the many disadvantages of machines that Coach Snideman has stated in his article, Free Weights vs. Machines. Phenom01. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Don't let the lack of the short term energy supply kill your goals and gains. I want the booty damnit! The most common free-weight mistake people make … Smith machinesare not usually marked anywhere to indicate how much the bar weighs. Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. Cookies help us deliver our Services. In 2002, the Journal of Strength and Conditioning Research reported that the farther the feet are positioned in front of the Smith machine bar, the less quad involvement and the greater hamstring/glute involvement. With the barbell, there is only one position—feet directly under the bar. You can concentrate solely on quad stimulation and hit failure safely. Finally, I don't like how squats feel in a smith as it feels like too much pressure on my knees. I can easily squat 30lbs more on the smith than my actual squat amounts in the rack. While barbells are great for a front squat for football or any other functional sport, front squatting with a smith machine takes pressure off the rhomboid and back muscles, allowing you to … Also split squats or lunges are good. First of all: no, being able to squat 95 lbs on the smith machine does not usually mean that you can squat the same weight with a free barbell. The exercise targets the lower body muscles such as quads, glutes, hamstrings, and quads.Additionally, other muscles that benefit from this exercise are the obliques, erector spinae, rectus abdominis and others. I also think it gives a false impression of what your true max would be, as I can typically squat more on a smith machine then vs regular barbell back squat. So obviously I'm sure once I'm on a real squat rack that my PR is going to be no more. (I need to buy one of those too i know) I will start looking for a power rack, barbell and rowing machine to replace it then. You can't duplicate a barbell squat with a smith machine because the smith machine doesn't allow for any deviation of the plane of the bar. Electromyography (EMG) activity was significantly higher in the biceps femoris, gastrocnemius, vastus medialis during the free weight squat when compared to … Smith Machine Smith machine squats allow you to target muscles more specifically, so if you want to target more hamstrings and glutes, you’re able to adjust your foot placings and use the smith to help with the movement; the barbell squat will not allow this, as you’ll simply lose balance. When your thighs are parallel to the floor, reverse direction, driving up forcefully through your heels to a standing position. The V-squat looks a great bit of modern kit to me. The answer is the barbell squats is one of the best methods of strengthening your entire body with the focus on legs, buttocks, and core. I may consider selling the smith machine then. In the actual fact, there is no correct answer to this equipment. The Smith machine gives you some leeway and allows you to really focus on nailing your quads. It's already been said - but smith machine squats just aren't the same, I feel like you get more quad as in a leg press. Some may disagree with me, and that's okay; however, I always say do what works best for you. You probably won't be lifting so much that you need to worry about failing dangerously. Start by doing 3x20 of bodyweight squats. IMO the smith is pretty useless, mainly because it does not work your stabilizer muscles. The Smith Machine has its place. Or was that just another version of a deadlift? Entire workouts have been built around this classic exercise, such as the famous 20-rep squat routine.It’s a cornerstone of a lot of athletes’ training programs, the first discipline contested in powerlifting competitions, and a leg-building staple for most bodybuilders.. I was way too stoked about it considering I started with just the bar! No Squats are better than Squats with a Smith Machine. Smith machine vs. barbell - Squats Here is an incredibly basic question: At my gym, I usually use the smith for squats but in reality I much prefer the barbell. If your goal is 100% mass and aesthetics, go nuts on the smith machine. There is a lot of controversy and disagreement in the fitness world when it comes to the Smith machine vs. free barbells for performing squats. Uneven power: The counterbalanced system in the smith machine can lead to one leg doing more work. Your information has been successfully processed! It took 2 months for my back to heal and before I could go back to squats (which are my favorite) but it was really worth switching over to the squat rack- I figured I might as well "do it right". The bar is stabilized, and your form is farther from a "real" squat. Benefits of Smith Machines. I would agree with this if you're well into an advanced level of strength. Smith Machines are great for isolating the quads. When the feet were placed about 18 inches in front, the hams and glutes received the greatest emphasis, with the quads getting only a little. Where on a squat rack, the weight will be spread out evenly – do to the lifter balancing the barbell during lifts. I'm currently working on getting past 120x5 on my squat sets. I think the Smith machine is hated because it doesn't require as many of your muscles to be used. The researchers suggested that the strength increase for the Smith machine squat may be due to the … Over time, this can decrease strength and even increase the risk of injury. Volumes of literature could be written on the ongoing argument between the use of strength-training machines or free weights, but here we shall conclude that both are important and complement each other in muscle training. In any movement that a human performs, almost never are the same muscles or patterns of movement replicated. Smith machine can not compete with the barbell squats, and it was not designed to do so. The Smith machine offers several advantages: Provides stabilized weight — Many smith machines include a self-balancing barbell. The hack squat was invented to elicit such an endeavour, to be able to emphasize the quads more in a squat, than what was being done with a with a barbell on ones back. The rest is just smiths. Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. BUT I've only done my squats on the smith machines because that's basically all I've had available to me with the gyms I've been going to. Smith machine squats Vs barbell squats? I wouldn't be intimidated by barbell squats. If you don't have access to free barbells that you can load up, you might just want to adjust your squatting movement when on the Smith machine. While a squat rack is a very basic piece of equipment, the smith machine has many more parts and components. Reverse the motion by driving through your heels and pressing your hips forward to return to the starting position. Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. The verdict: Smith machine squats Vs Barbell squats. I agree. Q: Are Smith Machine squats useless compared to regular barbell squats? You can use the Smith Machine Squat as an alternative exercise to the barbell squats for developing the Quadriceps (quads) and Gluteus Maximus (glutes). Mainly because its my only current source for a barbell. Focus on your form and I would recommend a spot for the first squats with the bar because it's such a different sensation stabilizing the bar. Its not that they are completely useless. You do squats or front squats to focus on driving load and chasing performance. The hack squat machine came later, and made the movement pattern more accessible with more weight. Yeah I was struggling with just keeping the bar even. Smith machine hack squats are a nice addition to the big basics. Will it still target the same muscle groups? New comments cannot be posted and votes cannot be cast, We're a community for female and gender non binary/gender non conforming redditors to discuss fitness, Press J to jump to the feed. - Duration: 6:49. I first started doing squats on the smiths machine and was able to squat a lot of weight. Also if you see someone at the gym who has great form, ask for their advice (I'm sure they'll take it as a confidence booster) or ask someone working at the gym. I've done squats on the smith machine, and then had to go back to bodyweight to do a real squat. You could do machine squats on it, doing sets of 5 and adding 5 lbs periodically - a linear progression of sorts. Barbell squats are, without a doubt, the more superior squat variation and this is mainly due to their higher possible loads. PumpChasers 86,472 views. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Press question mark to learn the rest of the keyboard shortcuts. Currently i use it for bench press, rows (low pulley) and squats. 35lb weights on each side! It improves body stability and balance. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Bend at the knees and hips as if you’re sitting back in a chair until your thighs are parallel to the floor. :-) Thanks for the input. So, choose a squat rack over the smith machine to develop and improve overall core strength. As others are saying, SS is not a machines program. You are limited to a straight up and down motion. After that? Mainly because its my only current source for a barbell. You could also do sets of 10-15 reps on the leg press you mentioned: You can think of this one of two ways: As a deload in order to improve your form, which is basically what it is, or as a different exercise completely which is kind of true as well. - Duration: 9:27. This is obviously not new to machine training, but with the Smith Machine this becomes even more complicated. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. I may consider selling the smith machine then. Equipped with guide rods, you don’t have to worry about balancing the barbell. The V-squat looks a great bit of modern kit to me. There are circumstances under which the Smith machine for squats is better than a free barbell. Barbell squats are, without a doubt, the more superior squat variation and this is mainly due to their higher possible loads. Barbell Squat VS Smith Machine Squat (Which Is Best For Leg Hypertrophy?) Repeat for reps. One major difference between the barbell squat and the Smith machine squat is how far you can bring your feet in front. Currently i use it for bench press, rows (low pulley) and squats. How to barbell squat: Stand with a barbell resting on your shoulders and traps with your feet about shoulder-width apart. Disadvantage of Barbell Squat. It is easier to throw on more weight due to muscle isolation. Uneven power: The counterbalanced system in the smith machine can lead to one leg doing more work. Some folks who hit the gym alone and don't have a spotter feel uncomfortable working with a free barbell, so they use the Smith Machine. Requires tremendous attention to form. You can do it! Another difference between the barbell squat and the Smith machine squat is strength. Another option for bench press is using dumbbells. And you ain't building leg strength with smith machine compared to barbell squats. The Smith machine is actually better for squats than the free barbell — if you meet certain criteria. It was really frustrating actually.. All rights reserved. Both exercises should be incorporated into leg training. The squat is often called the king of exercises. You'll be a pro and won't have any problem in the squat rack. I never squat heavy with it, but I love doing standing calf raises with a step in the smith machine. - Duration: 6:49. Watch videos and practice your form without weights. Here, we break it down, starting with the absolute basics. :-) Thanks for the input. I had a trainer show me how to do proper deadlifts, but it wasn't with a barbell, I was standing on a step with the cables. His idea was to minimize the risk of injuries when training with the squat routines and … Maintain the natural arch in your lower back and keep your head directed forward. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. You'll get better results and you'll become more balanced. I've tried it one time before with only the bar and it was hard for me to keep the bar balanced. Alternate between these versions of the squat from workout to workout, or perform barbell squats first in your leg workout and follow them with the Smith machine version after barbell squats have fatigued your stabilizers. But it's better to learn the form first and then add the weight. Thank you for signing up. Add a couple sets of goblet squats for core strength, to keep you injury free. It’s a debate as old as time: Is one squat better than the other? Use dumbells as an alternative, or find another gym. With your chest high, keep your head forward and maintain the arch in your back. Moreover, a squat rack machine is far cheaper than a smith machine and comes with bar catches, spotters, and bar latches. I wouldn't be intimidated by barbell squats. 08-21-2010, 04:02 PM #3 Another difference between the barbell squat and the Smith machine squat is strength. The Smith machine is actually better for squats than the free barbell — if you meet certain criteria. I was better at it and could load up weight really fast. Yet, because the Smith machine version of the squat can allow for heavier training and can put greater emphasis on the hams, it’s recommended in addition to barbell squats. In addition to stabilizing the bar for you, the Smith machine also (essentially through that aforementioned stabilization) does not allow your body to follow its natural movement pattern when squatting. A: The Smith machine has its own place in the gym. The Smith machine can be used for several types of exercises but is mainly used for doing squats and presses. I'll definitely start doing some bodyweight squats tonight to get back into the swing of things! ... squats and deadlift for three reps and 3 sets. When the feet were directly under the bar, the hamstrings and glutes received little emphasis, while the quads got almost all the focus. The gym I'm going to sign up for has a real squat rack, but I'm kind of intimidated by it. The OP should still work their core - especially since they have back pain - but there are plenty of other ways to work the core besides back squats. (Also hit a PR of 115lbs on the leg press when I started out at 40lbs, but that's irrelevant to this post, I'm just bragging). Well, that isn’t necessarily as black and white. References: K.G. It's basically just not a real squat. The bar is stabilized, and your form is farther from a "real" squat. With the barbell, balance is a major issue. By using our Services or clicking I agree, you agree to our use of cookies. The Free Weight Barbell Squat on the other hand, albeit using less weight than on the smith machine, your body will be working harder at moving the weight since you are using your own stabilizers and not getting help from a machine to balance the weight for you. Smith Machine Squats PROS: Isolates your muscles - by moving your feet closer or further away from the Smith Machine, you can put the concentration on specific muscles. But I'm back where I was before and it just takes time/patience. Squats 101. You can use the Smith Machine Squat as an alternative exercise to the barbell squats for developing the Quadriceps (quads) and Gluteus Maximus (glutes). Lower-back injury keeping you from achieving your best? Smith Machine vs Squat Rack vs Power Rack: Which is the Best One? I really think you should change over to the squat rack. 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( which is best for leg Hypertrophy? 4th month of lifting squats or front squats to squats. No access to hip abductor machines unfortunately that isn ’ t necessarily as black and white of any type whether. Just another version of a deadlift way too stoked about it considering I started with just keeping the bar squats! Your take on deadlifts the swing of things throw on more weight on smith... So it 's better to learn the rest of the smith machine gives you some leeway and allows to. Bar and it was not designed to do so stated in his article, free barbell if... Thing is smith machine squat vs barbell squat reddit there is no correct answer to this equipment doing sets of goblet squats for core strength to.