Smith machine squats

alereck

So…. I got dissed here for mentioning that I use a smith machine for squats when going higher on weights. The heaviest barbell I can get over my head and onto my shoulders without fear of hurting myself is 70 lbs. The only squat rack on my gym is in use 95% of the time I’m there and since I only have about 2-3 hours a week to workout I’m not waiting on anyone.

What do you do when you want to go heavier on weights on squatting or benching and there are no racks available? Is a smith machine so detrimental to form that I should skip it all together and stick with 70 lbs and never try to progress? I do not intend to buy one since I don’t have the space or purchasing power. Thanks for any responses in advance.

Tornadoes_R_Fun

either train at a different time where you can access the rack, change gyms or ask to work in with whoever is in the rack. skip the smith squats.

Wheelhouse15

Some people use Smiths for various exercises but I've never liked the fact that it restricts the natural motion of your body while performing lifts so I would avoid them except for perhaps calf raises or shoulder shrugs.

jorge_ta83

If you can't really alternate with the person using the squat rack, you could try an alternate squat excercise.

I am a not an expert on weightlifting, but I've found that Kettlebells or Goblet Squats make a great excercise as well.

For what I know these are better than using the smith machine.

h7463

Better play it safe! If the gym has a power rack, you can do barbell squats there. Otherwise, try dumbbell squats, Bulgarian split squats, dumbbell step-ups, single leg cable kickbacks.... There are a lot of exercises that work legs and make a nice butt in the process.
I had tha same problem in the gym that I was going to. I'm working out at home now. No more wait times...

Happy lifting!

Unknown

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7aneena

I was actually having the same problem, I only have a smith machine at my gym and the weight I squat is more than what I can lift over my head with a barbell.
I also heard the machine is bad so I asked my trainer, he said it is not bad at all and if anything, for me at least, it should help with my form (I have tight hips and I have a fear of falling backwards).
I can actually go lower with the machine and I trust my trainer's opinion. Just watch your form and it should be fine

RECowgill

Here's my 2 cents on the issue, as someone who has done both:

There's no doubt that real squats with an actual barbell is better for strength training, even at a lighter weight. That said, it depends on what your goals are.

I've seen plenty of pro bodybuilders who can lift more than anyone here with an opinion use the smith machine for squatting. It's not invalid, if you know what you're doing and your goal is a little more specific muscle isolation. Note I said bodybuilders, not powerlifters, crossfitters or other strength athletes. Bodybuilders do exercises to isolate specific muscles, they tend to lift light and their goal is aesthetic. If your goal is aesthetics, and not power or functional strength building, balance or any number of other goals, then the smith squat is for you. If you are training for stage competition where you plan on showing off your enlarged, peaked muscles, the smith squat is fine.

But if you don't consider yourself a bodybuilder or aesthetics isn't really your goal (what is your goal? Weight loss? Weight gain? Power? Functional strength? This is important to identify) then squatting at the rack with a barbell is better for you. You will recruit more muscles, you will get more of a true compound movement. This is how you build real power and strength.

Form is important with any form of squatting. The smith squat comes with its own set of challenges, since your range of motion is more controlled and limited, less natural, there's the chance you will put your body into a bad position. But this is avoided the same as any other exercise: do your research. Plenty of videos out there will show you how to squat using a smith machine without injuring yourself, how to position yourself, what to watch out for, and some of the variants that can be done like faux-hack squatting.

Good luck and don't let the opinionaters on the MFP forums deter you from the choices you need to make for yourself. Personally I will say that I don't do smith squatting anymore, once I made the decision for myself that I was going for strength and power, I just use the barbell. But that's just a choice that's right for me and if you research this topic I think you'll see I'm right.

alereck

Thank you for the input.

H7463 and jorgetun83 I do all those exercises when working my lower body in addition to squats, they are part of different routines I tend to rotate every couple of weeks.
RECowgill, my goal is aesthetics and for pleasure.

I always felt that I was benefiting from both, like you said a compound exercise uses the whole body recruiting more muscles. I’ve never really done ab exercises but I have gotten some definition in my abs and I believe it comes from compound exercises like barbell squats which I tend to do as part of my supersets.

At the same time I use the smith machine on a day I’m focusing more on legs. I’ve seen the difference on how my quads respond when I increase the weight.
I am still fairly new to strength training and listening to other’s opinions sometimes makes me second guess myself. Thank you for reinforcing that not everyone has an understanding on other people’s choices because they do not have the same goals. I guess I’m gonna keep doing me

RECowgill

I see this A LOT. People who go for aesthetics, bodybuilder types will judge the powerlifters very harshly. They don't understand that the Pendlay row is meant to be explosive. None of that 2 second counting *kitten*. You rep it fast, you pull hard. You go heavy and do few reps. Those people frequently see powerlifters as being uneducated idiots. I'm not guessing at this, I've seen it said personally.

Conversely the powerlifting purists will often attack anyone who uses a smith machine for any reason, especially squats. When you squat at the smith machine, you might not necessarily go very deep, doing what a powerlifter would consider a 3/4 rep. As a bodybuilder you might do this to get a targeted contraction on your quads, you aren't trying to build strength, you're going for hypertrophy, exaggerated shape and size.

There's no wrong way to skin this cat, just different goals. I don't think anyone can give out really good instruction or advice unless they know what your goals are, and that takes listening skills most people don't have.

h7463

Uhmmmm...@RECowgill..... You might want to read up on 'bodybuilding' again.... That's so not how this 'type' lifts...
I prefer compound exercises, high volume, supersets, and heavy (for me) as hell... The 'light weights' and 'isolation exercises' are used only to finish off whatever muscle isn't sore towards the end of my training session... Not competing here, either, just lifting for pleasure...and for my bikini figure...

margannmks

I use the rack when its available but im only up to 85 lbs. when its being used i do my goblet squats with 40 lb dumbell , i can go atg and actually feel like im getting better results(on my posterior chain) alternating this way. The goblets i can do 4×10 and the rack squats i do 5×5. So like another poster said theres more than one way to skin a cat.

Chieflrg

I just ask whoever is using the rack if I can work in with them a few sets. Its usually not a problem.

DavePFJ

Do what you do. I love you.

stephanieluvspb

Ok I have a trainer because I am totally clueless, I mean she had to teach me form, give me macro advise ect. We use all free weights and she kicks *kitten* and I love her lol that being said my squat form sucked!! I always feared I would fall backwards and I have terrible balance, so we stopped the rack and used the smith machine for a few months. Wow!! It totally fixed my form now I do both!

RECowgill

h7463 wrote: »

Uhmmmm...@RECowgill..... You might want to read up on 'bodybuilding' again.... That's so not how this 'type' lifts...
I prefer compound exercises, high volume, supersets, and heavy (for me) as hell... The 'light weights' and 'isolation exercises' are used only to finish off whatever muscle isn't sore towards the end of my training session... Not competing here, either, just lifting for pleasure...and for my bikini figure...

LOL you're the expert with the hidden profile. ok