Ladies who squat with weights

AngelsFan91106
AngelsFan91106 Posts: 111 Member
in Fitness and Exercise
Newbie here... Do you squat just with free weights, i.e. barbell + plates, or do you use the squat "machine" where you push the weight bar up through tracks and where the cage actually holds some of the bar weight for you? I think it's called the Smith machine?

The machine seems more secure, especially when I don't have a spotter. But I like the fact that I have to engage my core a lot more just to stabilize the barbell when squatting with free weights. Plus it just seems more badass.

What do you do?
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Replies

  • melbatoast917
    melbatoast917 Posts: 370 Member
    I always use the Smith machine.
  • victoria4321
    victoria4321 Posts: 1,719 Member
    You shouldn't need a spotter for squats if you use a squat rack. I always use a barbell with weights to get a better range of motion. You're restricted in the smith machine and it makes it dangerous.
  • yourenotmine
    yourenotmine Posts: 645 Member
    I use only free weights.... But let's be honest, I don't use a whole lot of weight at this point. I agree that you use more of the stabilizers when you're using free weights vs a machine.
  • dad106
    dad106 Posts: 4,868 Member
    I use a barbell and a squat rack.

    The only time I have a spotter is when I work with my trainer... but everything else I do on my own.
  • 2hobbit1
    2hobbit1 Posts: 820 Member
    Olympic bar and plates use a power or squat rack = the motion on the smith machine does not permit good form more chance of hurting you knees. free weights make you use more of your core to stabilize.
  • juliebeannn
    juliebeannn Posts: 428 Member
    barbell > smith machine
  • Lina4Lina
    Lina4Lina Posts: 712 Member
    Barbells and squat rack. I wouldn't use a machine, especially a smith machine.
  • kldandjad
    kldandjad Posts: 12 Member
    I use free weights, but I do it in a lift class. Not heavy weights, but proper form is important and concentrating on the muscles contracting. I love doing squats, I actually have a little bit of a butt now!
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    A smith machine restricts the range of motion to a straight vertical- which isn't natural and can lead to injury. A power rack is a device where you can set a safety bar to catch a free barbell in the case of failure- the power rack is what you want. Freeweight dumbbells are a good option to a point if you don't have a power rack or spotters- but you will probably outgrow the weight you can haul up to do it fairly quickly. Honestly, squats are really hard to properly spot for and you really need 2 people to do it, so a power rack is your best option.
  • ToughTulip
    ToughTulip Posts: 1,118 Member
    I always use the Smith machine.

    I NEVER use the smith machine.

    nonononononononono
  • kristenstejskal
    kristenstejskal Posts: 107 Member
    I definitely squat with a barbell....the Smith machine is not nearly as effective because you're not having to support and balance your own weight....I mean, in my opinion, if you have 2 similar options, why do the one that is not going to yield the best results? Doesn't make sense...
    Anyways, I agree that squatting with a barbell makes for feel like more of a badazz. And I'm all for that!
  • mamacita721
    mamacita721 Posts: 194 Member
    If I dont have a spotter I am stuck with the Smith since where I workout does not have a rack.
  • CakeFit21
    CakeFit21 Posts: 2,521 Member
    barbell with plates, I only use a squat stand.

    I would never use a machine.
  • Lina4Lina
    Lina4Lina Posts: 712 Member
    If I dont have a spotter I am stuck with the Smith since where I workout does not have a rack.

    You could also use a lighter weight. When I did Crossfit, we didn't use squat racks but we learned how to drop weights safely. Most gyms frown upon it though unless they have the plates for it.
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    I Never use the Smith machine.
  • catpow2
    catpow2 Posts: 206 Member
    Dumbbells. But I've adapted really quickly. I keep buying heavier and heavier weights but that's getting stupid expensive. Go with the barbell. Avoid the Smith machine.
  • woodsygirl
    woodsygirl Posts: 354 Member
    Depends on the type of squat i'm doing that day. Basic squats = squat rack with barbell and plates, odd combo squat = free weights
  • victoria4321
    victoria4321 Posts: 1,719 Member
    Another thing I just thought about...

    How would you even pick up the weights without a squat rack? If you're just picking up weight off the floor it wouldn't be heavy enough to worry about needing a spotter.
  • marycmeadows
    marycmeadows Posts: 1,691 Member
    barbell & plates - no spotter.
  • RunMyOregonBunsOff
    RunMyOregonBunsOff Posts: 862 Member
    I use the leg press machine because the little weight room I use isn't set up for doing squats with free weight. Also, my back is a little more curved than most peoples and it goes ot pretty easy and I have found that I makes it worse when I use free weights.
  • ironanimal
    ironanimal Posts: 5,922 Member
    Your range of motion is awful on a Smith machine. Ditch it now before it becomes a habit.
  • ishtar13
    ishtar13 Posts: 528 Member
    Barbell & plates in a power cage.
  • robin52077
    robin52077 Posts: 4,383 Member
    Barbell FTW, no contest.

    The smith machine screws with your range of motion, and doesn't allow you to use your core/stabilizing muscles, so in the future, if you THINK you can squat 120 (or whatever weight) because "I did it in the Smith", and you try with a barbell, you will find that you will fail miserably. It fools you into thinking you can do it when you really can't.

    IMO smith squats don't count. If someone told me their 1RM was higher than mine, but they only do smith, they are NOT higher than me!
  • kiachu
    kiachu Posts: 409 Member
    I generally use a squat rack/power cage and a free weight but if I'm doing something weird, like trying to target my glutes or something, I'll use the Smith Machine. I don't like the smith machine because its range of motion doesn't follow my body mechanics and I feel awkward.

    Some people are squat nazis. I'm not. I'm training for aesthetics, not strength.
  • Jules2Be
    Jules2Be Posts: 2,238 Member
    BARBELL...hands down...you cant have the correct form on the smith machine.

    OH and your abs will thank you for it as well.
  • Cmonnowguys
    Cmonnowguys Posts: 361 Member
    Definitely barbell and plates in a squat rack. Smith machines are way too easy to hurt yourself with because of their restrictiveness. They also balance the weight for you so you are doing less work than if you were to squat the same amount with free weights.

    Glad you're doing the research beforehand! Enjoy lifting!
  • Lift_This_
    Lift_This_ Posts: 2,756 Member
    I have used both....but only when the squats racks are taken....the smith machine is last resort.
  • McBully4
    McBully4 Posts: 1,270 Member
    Olympic bar and plates use a power or squat rack = the motion on the smith machine does not permit good form more chance of hurting you knees. free weights make you use more of your core to stabilize.

    this!

    The smith machine is pretty rough on your knees and isn't a real movement, you can cheat and press into the machine. My wife's max on a smith machine was in the 50lb range. In a power rack she hits 175lbs.
  • McBully4
    McBully4 Posts: 1,270 Member
    If I dont have a spotter I am stuck with the Smith since where I workout does not have a rack.

    My wife and I changes gyms because of this, you should too.
  • kensky
    kensky Posts: 472 Member
    I squat with a barbell in the power cage. If I had didn't have this choice, I would do goblet squats exclusively.

    http://www.t-nation.com/free_online_article/most_recent/goblet_squats_101

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