Quarter Squat V.S Half Squat V.S ATG Squat

I do understand that smith doesn't count as a real squat and that some consider ATG to be the only proper form. despite all of that i think i still have the right to brag about my 300 lbs squats. how many ppl can achieve that in less than 6 months weighing 155 lbs? I will work on reaching to parallel AND using an actual barbell.. and I WILL squat 400 lbs. watch me

But you're NOT squatting 300 lbs. That's what everyone is trying to tell you. When you use a smith machine, the smith takes off some of the load.

Bottom line, your actually squat number is number is what you can squat with free weights, with no support from a machine. I'd guess your actual number is about 50% to 60% of your smith machine max. And there's nothing wrong with that. No one can wake up one day, walk into a gym, and squat twice their body weight without the training.


Again, smith machine squats =/= squats. Step away from the machine, use the free weights, and find out what you can actually handle.


ETA: And no one is saying you can't squat 400 lbs. You can, but you're not going to do it in under a year. That takes years of training. And no, it won't set a world record. It won't even come close. The current state record in my state for the OP's age, gender, and weight is 427 pounds. The world record is likely a good deal higher than that.

Again, smith machine squats =/= squats. Step away from the machine, use the free weights, and find out what you can actually handle.

Amen!

ETA: And no one is saying you can't squat 400 lbs. You can, but you're not going to do it in under a year. That takes years of training. And no, it won't set a world record. It won't even come close. The current state record in my state for the OP's age, gender, and weight is 427 pounds. The world record is likely a good deal higher than that.

Good to know. I didn't look up the world record, just remarked on someone else's post.

I hated squats - cuz they hurt my knees - til my trainer told me to "sit" as if I was hovering over a toilet seat. Worked like a charm, now I've been told by a couple of trainers that my form is perfect, and my knees feel great. It's also very important to look toward a wall - rather than looking down - to keep your frame in good position.

Mind you, I do low weight/high reps, and only occasionally do ATG squats (those do tend to stress my knees).

i use the smith machine. i dont have enough upper body strength to use a free barbell

until this you really aren't squatting. I'm not disregarding your effort on the smith machine, it just isn't a real squat. There are no smith machine competitions, if you want to compete in the squat you need to squat.

what should i do to be able to carry a barbell?

This just smells all kinds of fishy.

You shouldn't be worrying about what type of squat to be doing if you can't even hold a barbell. And it seems to me that with the knowledge your claiming to have about lifting that you don't know what exercises to do to be able to stand with a barbell across your shoulders? I'm not trying to sound like a d*ck, I'm just trying to wrap my head around what's going on here.

If you're being serious, it really sounds like you have your priorities/goals all sorts of messed up.

Agreed.

OP, buy and read Mark Rippetoe's Starting Strength, paying particular attention to the sections on form, and building a program. Then proceed to take over the heavy lifting world.

Best of luck.

Seriously, OP, I'm not trying to be mean here. But a squat is a squat BECAUSE you're supporting that kind of weight on your shoulders.

Eh? So front squats and goblet squats are what exactly?

The mechanics of a squat are determined by the positioning of the ankles and hips relative to each other so you can drive the load in a vertical plane. This is why the Smith Machine is less use that a free weight squat as the positioning is artificial.

And what about people with long femurs or short torsos? Limited hip flexion? Tight hamstrings?

Yes, I know there are other kinds of squats. But I was referencing a traditional squat, as the OP was implying that she was doing that type.

My issue is not with the body mechanics - it's with the claim that she is squatting 300lbs, but using the smith machine.

OP, If you are trying to squat super heavy weights, like 400 pounds, I would think having the right information along with correct form AHEAD of time would be the best way to go about it... You are setting yourself up for massive injuries!

And I know its been said already, but the squat is a compound exercise... if you dont have the upper body strength to hold the weighted barbell, then you need to step back... WAY BACK... and regroup.

Go to http://www.elitefts.net/ if you want to learn how to squat massive weights. To be honest, chances are to get to the 400lb squat mark, you will need to learn how to use a squat suit and knee wraps.

I follow Jason Blaha's IceCreamFitness channel, according to him, smith machines should be avoided for squats as they are dangerous due to constraining barpath. Anyone got more info on this? might help the OP decide what she wants to do.

http://www.bodyrecomposition.com/muscle-gain/squat-versus-leg-press-for-big-legs.html

Whilst it compares leg press to a squat the issues are broadly the same.

Personally, I have never used the Smith as it felt unnatural to me...

Excellent article, thanks for sharing.

Seriously, OP, I'm not trying to be mean here. But a squat is a squat BECAUSE you're supporting that kind of weight on your shoulders.

Eh? So front squats and goblet squats are what exactly?

The mechanics of a squat are determined by the positioning of the ankles and hips relative to each other so you can drive the load in a vertical plane. This is why the Smith Machine is less use that a free weight squat as the positioning is artificial.

And what about people with long femurs or short torsos? Limited hip flexion? Tight hamstrings?

hmmm...i am one of those people with long legs/femurs and short torsos...but still able to squat a pretty good amount of weight. JUST TOOK TIME TO GET THERE...plus had a great lifting regime set by my coaches.

ETA: And no one is saying you can't squat 400 lbs. You can, but you're not going to do it in under a year. That takes years of training. And no, it won't set a world record. It won't even come close. The current state record in my state for the OP's age, gender, and weight is 427 pounds. The world record is likely a good deal higher than that.

400 lbs would actually shatter the World Powerlifting Federations world record for squats at her age/weight. Can go here to see all the listed records http://wpfpowerlifting.com/CurrentWPFRecords/WPF WOMENS POWERLIFTING RECORDS10.03.13.pdf

But it shows the current records for the teenager (15-19) and Junior (20-23) age divisions for the 67.5Kg (148.8lbs) weight class for squats as:

teen: Squat 137.5Kg (303.14 lbs)
junior: Squat 170Kg (374.79lbs)

I mean 400lbs would be close to the open (24-39) record of 183Kg (403.45) at that weight class

I say go for it if you want to set the world record rock on. Until then .....