Newb squats question

215jenn
215jenn Posts: 110 Member
in Fitness and Exercise
I was wondering about squat racks and smith machines. What's the difference? Why is it bad according to internet gym etiquette to use the smith machine?

Replies

  • GetSoda
    GetSoda Posts: 1,267 Member
    If you search, this has been beaten to death.

    But to summarize:
    Squat rack: You and you alone are responsible for moving and supporting the bar, requiring more strength, stability and natural movement.

    Smith Machine:
    The machine is responsible for keeping the bar level, and in a straight line. You don't really train your stabilizers as much. It also forces an unnatural bar path, which is potentially problematic for your joints.

    TL;DR: Squat rack makes you stronger, better.
  • DostThouEven
    DostThouEven Posts: 148
    http://stronglifts.com/smith-machine-squats-power-rack-free-weights/
  • 215jenn
    215jenn Posts: 110 Member
    Thanks for the link.
    I'll grab the bar next time.
  • missADS1981
    missADS1981 Posts: 364 Member
    I started with a smith machine and quickly went to regular unassisted bar squats. not only does it require more muscles to balance and stabalize (overall workout) but smith just lends itself more to bad form and injury. Going to the rack and using the bar free form will help you to focus on form, pushing through the heel, keeping your chest up and butt back.

    start light and work your way up. :)
  • 215jenn
    215jenn Posts: 110 Member
    I started with a smith machine and quickly went to regular unassisted bar squats. not only does it require more muscles to balance and stabalize (overall workout) but smith just lends itself more to bad form and injury. Going to the rack and using the bar free form will help you to focus on form, pushing through the heel, keeping your chest up and butt back.

    start light and work your way up. :)

    Will do, the smith felt funny, but I was also nervous about slapping a bar on my back and trying not to fall on my *kitten*. Looking forward to trying this out tomorrow.
  • koing
    koing Posts: 179 Member
    I started with a smith machine and quickly went to regular unassisted bar squats. not only does it require more muscles to balance and stabalize (overall workout) but smith just lends itself more to bad form and injury. Going to the rack and using the bar free form will help you to focus on form, pushing through the heel, keeping your chest up and butt back.

    start light and work your way up. :)

    Will do, the smith felt funny, but I was also nervous about slapping a bar on my back and trying not to fall on my *kitten*. Looking forward to trying this out tomorrow.

    Do some bodyweight squats first to see if you can squat properly. Film yourself and I can take a look. You can then also use a lighter bar. The normal bar is 20kgs. Better to make sure you are squatting properly first then gradually build up the weights. Please warm up and stretch before any weights as well.

    Koing
  • DostThouEven
    DostThouEven Posts: 148
    please do not stretch before lifting. please do lighter weight warmup sets of the actual lifts.

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