Smith Machine Squats - need help with form

Danny_Boy13

Squats are very difficult to perform correctly. Most guys on this board will tell you that more then half of the time people do squats incorrectly. They have poor form, use more weight then they should or both. Squats are probably one of the most difficult lifts to perform correctly or else serious injury can occur. My PT's hate to barbell squat with any client of theirs no matter how experienced they are. The chances of injury comes at too much of a cost of possible injury. This is not to say that these should not be performed but it takes a lot of reps and someone with a good eye watching your form to benefit most. Even when I am on the gym floor I hardly ever see a PT with a client and the squat rack. I always see PT's using dumbells with their clients. Try this to start with:

- Grab a bench
- Grab a pair of light dumbells
- Hold dumbells to the sideand slowly lower yourself and sit at the end of the bench - Lightly....dont fully sit and put all of your weight down on the bench. Just like you would like sitting down in a chair. Butt back, back straight, core activated.
- Drive yourself up thru the bottoms of your feet and be sure to exhale while standing back up. Be sure not to lock out the knees.
- Rinse and repeat.

Doing this will build the stabilizers and also work the major muscle groups that are required for a squat. Then maybe after doing those for some time you might be able to graduate to the barbell squat. I myself just do dumbbell squats and I guarantee that when you are holding a pair of 75-100's you will get the same effect, work the exact same muscle groups and reduce the chance of injury. The only time I do any kind of barbell squats is when performing front squats. Hope this helps and be sure to always ask for a spotter at the gym so that they can tell you to sit back and keep the knees back or keep a straight back, ect.

fieldsy4life

So, I want to first say I appreciate the responses; however, I think the smith machine can be a valuable tool for many people. In my case, going above 2 plates on each side was causing me knee pain, so perhaps at the weight I'm doing, I'm putting too much strain on my knees with the limited movement of the smith machine. Since I'm leg pressing double this and not getting knee pain, it most likely is the equipment and not my knees. End of story.

This thread did get me to do some external research, and I think this is a great opportunity for me to add Front Squats and Smith Machine Lunges to my workout - 2 exercises I've seen but never tried.

fieldsy4life

Lastly, suggesting that somebody should drive further away or pay more for a gym because they don't have a squat rack is absurd. I guess now I have to spend the next 2 months hitting my legs hard at my "sissy" gym to prove everyone wrong

Danny_Boy13

So, I want to first say I appreciate the responses; however, I think the smith machine can be a valuable tool for many people.

I very much agree as well....just not my fav machine to use for heavy squats.

JNick77

Squats are very difficult to perform correctly. Most guys on this board will tell you that more then half of the time people do squats incorrectly. They have poor form, use more weight then they should or both. Squats are probably one of the most difficult lifts to perform correctly or else serious injury can occur. My PT's hate to barbell squat with any client of theirs no matter how experienced they are. The chances of injury comes at too much of a cost of possible injury. This is not to say that these should not be performed but it takes a lot of reps and someone with a good eye watching your form to benefit most. Even when I am on the gym floor I hardly ever see a PT with a client and the squat rack. I always see PT's using dumbells with their clients. Try this to start with:

- Grab a bench
- Grab a pair of light dumbells
- Hold dumbells to the sideand slowly lower yourself and sit at the end of the bench - Lightly....dont fully sit and put all of your weight down on the bench. Just like you would like sitting down in a chair. Butt back, back straight, core activated.
- Drive yourself up thru the bottoms of your feet and be sure to exhale while standing back up. Be sure not to lock out the knees.
- Rinse and repeat.

Doing this will build the stabilizers and also work the major muscle groups that are required for a squat. Then maybe after doing those for some time you might be able to graduate to the barbell squat. I myself just do dumbbell squats and I guarantee that when you are holding a pair of 75-100's you will get the same effect, work the exact same muscle groups and reduce the chance of injury. The only time I do any kind of barbell squats is when performing front squats. Hope this helps and be sure to always ask for a spotter at the gym so that they can tell you to sit back and keep the knees back or keep a straight back, ect.

Really what you described their is a box squat only with Dumbells. The same practice can be applied with a barbell. I know Dave Tate at one point said he doesn't free squat, only box squats. Very valuable exercise.

This thread did get me to do some external research, and I think this is a great opportunity for me to add Front Squats and Smith Machine Lunges to my workout - 2 exercises I've seen but never tried.

Good for you. Every tool has a purpose and if you're using it correctly you'll achieve what you want.

killagb

Lastly, suggesting that somebody should drive further away or pay more for a gym because they don't have a squat rack is absurd. I guess now I have to spend the next 2 months hitting my legs hard at my "sissy" gym to prove everyone wrong

I suggested going to another gym because if you want the best situation...you'll want the power rack. Otherwise you'll be doing a lot of work-arounds, but hey...more power to you whichever route you go.