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Also, the Smith machine is fine to workout on but try using a free bar. You may need to lower the weight but getting used to that will come in handy when you are trying to get stronger.
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To answer your first question, there is no right or wrong between the two squats. It's a preference. On the other hand, if you take part in a particular sport one or the other might play more in the favor of that sport. For example, athletes that play football, rugby, or wrestle would benefit more from deeper (quad…
