Smith Machine vs. Leg Press vs. Squat Rack

The_Enginerd

At my gym, I only have a Smith Machine and Leg Press machine available that have a catch in the case I fail a squat. I know neither is favored from the reading I've done in other threads. There is no power rack at my gym. There are some racks I can use to squat, but they don't have any catches in the case I fail a squat. They look something like the below, but without the catches.



Would I be better off using the smith machine or leg press in my case? My main concern with doing a free weight squat is not having a catch or a good way dump the weight if I fail the squat.

MinimalistShoeAddict

The author of Stronglifts 5x5 would advise you to change gyms or build a home gym. He is a strong believer in avoiding the Smith Machine (and Leg Press Machine) for the reasons outlined in the link below.

http://stronglifts.com/smith-machine-squats-power-rack-free-weights/


Are you under a long term contract at your current gym already?

The_Enginerd

I was kind of afraid that's what the answer would be. I am prepaid until November at this point.

edit: Was mostly concentrated on cardio during my weight loss and was using machines for weight lifting. I didn't start taking strength training more seriously until recently and notice the lack of a power rack.

tameko2

I would put in a request for them to get safety pins/catch bars and start squatting with that rack probably. And ask if that's something they can do or not

Well. First I'd squat body weight or with some dumbbells to make sure you've got the form of the basic motion down from a stability perspective (pushing with your heels, weight on your hips, etc)

Then I'd start squatting with it while I wait for the pins to show up. You're a guy and you've been doing SOME strength stuff, so you should be good for a few weeks of progression on any basic program before you need the safety pins. Like if you did SL, you'd have 4 weeks before you were up to squatting 100 lbs, and 100 lbs is probably not going to be anywhere near your failure point as an active 32 year old guy, unless you have some limitations you haven't mentioned.

(unless the gym refuses to buy them but seriously, harrass them a little because that's hardly an expensive request, and you're not asking them to move out any other equipment. In fact they might HAVE them but not have put them on because everyone just uses it to curl, shrug, or row)

MinimalistShoeAddict

I would put in a request for them to get safety pins/catch bars and start squatting with that rack probably. And ask if that's something they can do or not

Great idea!

ilovedeadlifts

I'd ask gym management about getting proper equipment for the safety of patrons.


Or you can also just squat and stop shy of failure...I've missed 1-2 squat reps on my last year of training and those were essentially planned. Just be smart about the numbers you go for

The_Enginerd

I would put in a request for them to get safety pins/catch bars and start squatting with that rack probably. And ask if that's something they can do or not

Great idea, thanks tameko!

Or you can also just squat and stop shy of failure...I've missed 1-2 squat reps on my last year of training and those were essentially planned. Just be smart about the numbers you go for

That was my fall back plan if squats were the best option for getting results in my situation.

I wonder what kind of looks I'd get if I brought my saw horses into the gym...

Sarauk2sf

I think the idea of asking them to put safety bars on the squat rack a very good one.

In the mean time, I would just make sure you are not going anywhere near failure when squatting. Also, make sure you do not put clamps on the end so you can dump the weights just in case.

I would also suggest doing leg presses as an auxiliary lift so you can get a better quad and glute strength workout.