Most badass/alpha exercise for a woman to perform?

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  • jstarz002
    jstarz002 Posts: 176
    My gym recently remodeled and took out all the bench presses and oly bars. Now we have 5 Smith machines. I have to do deadlifts, squats and bench presses in it as I don't have a choice (unless I want to use the barbells that only go up to 60 pounds).

    I don't understand the hate about using the pad for the squats. I'm not trying out for the Olympics...I'm just trying to do better than I did the last time. Or maybe my form is wrong and that is why it hurts the top of my spine if I do it without the pad.

    And now to ask a stupid question...since I have read about how you aren't supposed to do squats in the Smith machine from many people, what exercise are you supposed to do in it? Just curious...

    Thanks!

    What was the reason for your gym taking out the oly bars? Are they trying to be Planet Fitness? If it were me I would quit that gym and find another one that has them even if it means joining another gym. Why is this gym regressing?

    Most of the time having your spine hurt from the bar is a form issue at first and also not being used to it. Read up on bar position; there is low bar and high bar... Lots of pics online to show proper bar position. Plus you are also supposed to squeeze your shoulder blades together as hard as humanly possible and create a shelf for the bar to sit on and pull the bar down as well really hard. As for "pain" when it will probably be sore for a week and a half (feels like a very tender bruise) and then your back toughens up and it doesn't hurt again.

    I will use the Smith sometimes for split squats and step ups . I also use it for donkey kicks to work glutes.
  • gmallan
    gmallan Posts: 2,099 Member
    My gym recently remodeled and took out all the bench presses and oly bars. Now we have 5 Smith machines. I have to do deadlifts, squats and bench presses in it as I don't have a choice (unless I want to use the barbells that only go up to 60 pounds).

    I don't understand the hate about using the pad for the squats. I'm not trying out for the Olympics...I'm just trying to do better than I did the last time. Or maybe my form is wrong and that is why it hurts the top of my spine if I do it without the pad.

    And now to ask a stupid question...since I have read about how you aren't supposed to do squats in the Smith machine from many people, what exercise are you supposed to do in it? Just curious...

    Thanks!

    I only really use the Smith machine for body weight rows and pull-ups/chins if everything else is taken. It is designed for squats, bench etc. and plenty of people use it for that I just think you don't get the same kind of a workout vs a rack

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