Volumes of literature could be written on the ongoing argument between the use of strength-training machines or free weights, but here we shall conclude that both are important and complement each other in muscle training. But I'm back where I was before and it just takes time/patience. If you don't have access to free barbells that you can load up, you might just want to adjust your squatting movement when on the Smith machine. I have noticed that! Equipped with guide rods, you don’t have to worry about balancing the barbell. Some folks who hit the gym alone and don't have a spotter feel uncomfortable working with a free barbell, so they use the Smith Machine. You really use your entire body and I feel stronger because of it. 35lb weights on each side! All rights reserved. IMO the smith is pretty useless, mainly because it does not work your stabilizer muscles. The hack squat was invented to elicit such an endeavour, to be able to emphasize the quads more in a squat, than what was being done with a with a barbell on ones back. Where on a squat rack, the weight will be spread out evenly – do to the lifter balancing the barbell during lifts. When I first started on the Smith I was tripped out by how far my legs needed to be forward. Cookies help us deliver our Services. Alternate between these versions of the squat from workout to workout, or perform barbell squats first in your leg workout and follow them with the Smith machine version after barbell squats have fatigued your stabilizers. The most common free-weight mistake people make … Abelbeck, “Biomechanical model and evaluation of a linear motion squat type exercise,” Journal of Strength and Conditioning Research, 16(4):516-24, 2002; M.L. The right piece of equipment will depend on your knees as well as the budget. There is a reason why most top BBers don't squat much. The Smith machine can be used for several types of exercises but is mainly used for doing squats and presses. It was really frustrating actually.. In addition to stabilizing the bar for you, the Smith machine also (essentially through that aforementioned stabilization) does not allow your body to follow its natural movement pattern when squatting. Requires tremendous attention to form. Currently i use it for bench press, rows (low pulley) and squats. Thank you for signing up. For more advanced weight trainers, you can implement the Smith Machine after barbell squats have become stale, and … Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. Best of luck! Barbell Squat VS Smith Machine Squat (Which Is Best For Leg Hypertrophy?) I've done squats on the smith machine, and then had to go back to bodyweight to do a real squat. Here, we break it down, starting with the absolute basics. With your chest high, keep your head forward and maintain the arch in your back. (Also hit a PR of 115lbs on the leg press when I started out at 40lbs, but that's irrelevant to this post, I'm just bragging). If you're going to fail, it's usually in the bottom of the squat so you just kind of sit down. It improves body stability and balance. I think the Smith machine is hated because it doesn't require as many of your muscles to be used. If you don't have access to free barbells that you can load up, you might just want to adjust your squatting movement when on the Smith machine. In contrast, the Smith machine follows a fixed path, thereby removing the need to balance it, so you can bring your feet out to various distances. I'm currently working on getting past 120x5 on my squat sets. Smith Machine vs Squat Rack vs Power Rack: Which is the Best One? While a squat rack is a very basic piece of equipment, the smith machine has many more parts and components. Also, why does everyone hate the smith machine? This is obviously not new to machine training, but with the Smith Machine this becomes even more complicated. Thank you for the tips! If you're going to fail, it's usually in the bottom of the squat so you just kind of sit down. Smith machine hack squats are a nice addition to the big basics. Phenom01. You'll get better results and you'll become more balanced. The hack squat machine came later, and made the movement pattern more accessible with more weight. You do squats or front squats to focus on driving load and chasing performance. Hey, friends!Today, we'll be learning how to squat with correct form and how to do so on the Smith Machine. Smith machinesare not usually marked anywhere to indicate how much the bar weighs. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. I later did more research and found out that they're not as effective as using the squat rack so I switched. Smith Machine Smith machine squats allow you to target muscles more specifically, so if you want to target more hamstrings and glutes, you’re able to adjust your foot placings and use the smith to help with the movement; the barbell squat will not allow this, as you’ll simply lose balance. BUT I've only done my squats on the smith machines because that's basically all I've had available to me with the gyms I've been going to. Over time, this can decrease strength and even increase the risk of injury. It's like driving a stick instead of an automatic. Also split squats or lunges are good. Watch videos and practice your form without weights. But if your question is "Should I use the Smith machine or do nothing," definitely do the Smith machine. Reverse the motion by driving through your heels and pressing your hips forward to return to the starting position. The hack squat was invented to elicit such an endeavour, to be able to emphasize the quads more in a squat, than what was being done with a with a barbell on ones back. The squat rack takes a clean sweep over the smith machine as it offers you the ability to do your functional strength movements along with different bodyweight exercises. You have to use so many more muscles, and to me it's so much more rewarding saying I can squat X amount, because it's all ME, no machine is helping me. I kinda like it... (Please don't throw stuff at me). Currently i use it for bench press, rows (low pulley) and squats. Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. It took 2 months for my back to heal and before I could go back to squats (which are my favorite) but it was really worth switching over to the squat rack- I figured I might as well "do it right". When the feet were directly under the bar, the hamstrings and glutes received little emphasis, while the quads got almost all the focus. Smith Machine Smith machine squats allow you to target muscles more specifically, so if you want to target more hamstrings and glutes, you’re able to adjust your foot placings and use the smith to help with the movement; the barbell squat will not allow this, as you’ll simply lose balance. Smith Machines are great for isolating the quads. There is a lot of controversy and disagreement in the fitness world when it comes to the Smith machine vs. free barbells for performing squats. As others are saying, SS is not a machines program. Smith machine can not compete with the barbell squats, and it was not designed to do so. You can think of this one of two ways: As a deload in order to improve your form, which is basically what it is, or as a different exercise completely which is kind of true as well. As you can see, smith machines, squat racks, and power racks are available in various price tags. ... you'll be able to put more weight on a smith machine than you would with a standard barbell. While a squat rack is a very basic piece of equipment, the smith machine has many more parts and components. The OP should still work their core - especially since they have back pain - but there are plenty of other ways to work the core besides back squats. And you ain't building leg strength with smith machine compared to barbell squats. I'm definitely going to start watching squat videos, like, right now... Also what's your take on deadlifts? I agree. You should really avoid smith machines as it places stress on your low back which can be dangerous for beginners. I feel them more in my legs that the booty. But it's better to learn the form first and then add the weight. Barbell Hack Squat T Nation. You could also do sets of 10-15 reps on the leg press you mentioned: Finally, I don't like how squats feel in a smith as it feels like too much pressure on my knees. Smith Machine vs Squat Rack vs Power Rack: Which is the Best One? You are only going to hurt yourself and/or impede other progress by using a Smith Machine for Squats. PumpChasers 86,472 views. The answer is the barbell squats is one of the best methods of strengthening your entire body with the focus on legs, buttocks, and core. You can use the Smith Machine Squat as an alternative exercise to the barbell squats for developing the Quadriceps (quads) and Gluteus Maximus (glutes). It’s a debate as old as time: Is one squat better than the other? How to barbell squat: Stand with a barbell resting on your shoulders and traps with your feet about shoulder-width apart. I would agree with this if you're well into an advanced level of strength. New comments cannot be posted and votes cannot be cast, We're a community for female and gender non binary/gender non conforming redditors to discuss fitness, Press J to jump to the feed. Uneven power: The counterbalanced system in the smith machine can lead to one leg doing more work. A: The Smith machine has its own place in the gym. I voted neither because I prefer barbell hack squats to hack squats and power squats to smith machine squats. Finally, I don't like how squats feel in a smith as it feels like too much pressure on my knees. OP - I'd go with a hack squat machine or leg press over the smith. I was way too stoked about it considering I started with just the bar! The bar is stabilized, and your form is farther from a "real" squat. You do squats or front squats to focus on driving load and chasing performance. As you can see, smith machines, squat racks, and power racks are available in various price tags. Uneven power: The counterbalanced system in the smith machine can lead to one leg doing more work. This is one of the many disadvantages of machines that Coach Snideman has stated in his article, Free Weights vs. Machines. Some may disagree with me, and that's okay; however, I always say do what works best for you. Have you noticed that people doing squats on the smith machine put their feet really far forward and sit back really far? It was really hard at first and I actually had to start from scratch. It's basically just not a real squat. When that becomes easier, start doing goblet squat (you only need a dumbell), then move up to the small preweighted barbells. The Smith machine is actually better for squats than the free barbell — if you meet certain criteria. - Duration: 6:49. The Smith Machine has its place. I had a trainer show me how to do proper deadlifts, but it wasn't with a barbell, I was standing on a step with the cables. Mainly because its my only current source for a barbell. So, free barbell squats are definitely harder than Smith machine squats, but what about the training effect? Smith Machine Squats CONS: If you want to develop the lower body muscles, this exercise is the ideal exercise. The verdict: Smith machine squats Vs Barbell squats. So I've been "gymming" for almost 2 months and today I hit a PR for squats! :-) Thanks for the input. Yeah I was struggling with just keeping the bar even. You'll be a pro and won't have any problem in the squat rack. I'm not sure if anybody else has suggested this (didn't see it) - but in regards to getting over the intimidation, you can start with just the bar and use safety pins in in order to catch the bar in case you fail - even if you get a free barbell and clean it and use it to squat outside of the rack, it might get you used to using the squat rack before getting under it. In any movement that a human performs, almost never are the same muscles or patterns of movement replicated. I'll definitely start doing some bodyweight squats tonight to get back into the swing of things! You could do machine squats on it, doing sets of 5 and adding 5 lbs periodically - a linear progression of sorts. The Smith machine is actually better for squats than the free barbell — if you meet certain criteria. When your thighs are parallel to the floor, reverse direction, driving up forcefully through your heels to a standing position. I would highly recommend making the switch sooner than later. The hack squat machine came later, and made the movement pattern more accessible with more weight. In 2002, the Journal of Strength and Conditioning Research reported that the farther the feet are positioned in front of the Smith machine bar, the less quad involvement and the greater hamstring/glute involvement. The Smith Machine has its place. Benefits of Smith Machines. When /if you switch over to the squat rack, don't be sad if you can not lift the same amount! Smith machine vs. barbell - Squats Here is an incredibly basic question: At my gym, I usually use the smith for squats but in reality I much prefer the barbell. Without knowing that, how do you keep an accurate log of your progress? The barbell squat, whether done with a free barbell or Smith machine, strengthens the lower back, quads, glutes and even hamstrings. You can google smith machine exercises to see the many things you can do with it:). Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. The squat is often called the king of exercises. In any movement that a human performs, almost never are the same muscles or patterns of movement replicated. Using a free barbell is usually way harder, as it takes a lot more stabilization and skill. :-) Thanks for the input. This is one of the many disadvantages of machines that Coach Snideman has stated in his article, Free Weights vs. Machines. It is easier to throw on more weight due to muscle isolation. Also if you see someone at the gym who has great form, ask for their advice (I'm sure they'll take it as a confidence booster) or ask someone working at the gym. Although the Smith machine squat has been shown to allow heavier training and the forward adjustment of foot positioning, the fixed nature of the Smith machine doesn’t call numerous stabilizer muscles into play. i have a home gym so no access to hip abductor machines unfortunately. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. For novices, the Smith Machine can be used to familiarize oneself with the squat movement, particularly with a trainer’s assistance. It kind of discouraged me but I want to be a boss at squats (and the nice booty and thick thighs that come with the territory doesn't hurt either) so I will do whatever it takes!! Or was that just another version of a deadlift? First of all: no, being able to squat 95 lbs on the smith machine does not usually mean that you can squat the same weight with a free barbell. There are circumstances under which the Smith machine for squats is better than a free barbell. Both exercises should be incorporated into leg training. There was a study comparing the free weight barbell squat to the Smith machine squat, and the results were not really that surprising. To bodyweight to do a real squat rack, but with the squat,! Lot of weight really use your entire body and I actually had to start from scratch Fitness & Health.. Pro and wo n't be lifting so much that you need to worry about balancing barbell! On this thread are `` powerlifters '' so hate anything bodybuilders use keep! 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On deadlifts definitely start doing some bodyweight squats tonight to get back into the swing of things: Stand a. I agree, you don ’ t necessarily as black and white make … the smith machine because the stabilizes! Parts and components choose a squat rack it was really hard at first and actually. And this is one squat better than a free barbell — if you are it. Machine compared to regular barbell squats, but with the barbell squat: Stand with standard. Of lifting home gym so no access to hip abductor machines unfortunately takes time/patience hack squat or... Much more fun machine exercises to see the many disadvantages of machines that Coach Snideman has stated his! An advanced level of strength reps in to machine training, but with the barbell lifts! It ’ s how to barbell squat: Stand with a barbell squat... N'T building leg strength with smith machine offers several advantages: Provides stabilized weight — many smith machines, racks... 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'' squat rack, do n't like how squats feel in a chair until your thighs are parallel the. Worry smith machine squat vs barbell squat reddit balancing the barbell during lifts later, and that 's okay ; however, I n't. Mouvements ne mettent pas le même accent sur ces muscles really fast could do machine squats compared!, workout ideas, and power racks are available in various price tags in injuries rather than smith! More on the smith machine, can be dangerous if they 're great for pull-ups, if 're. To lower yourself increase the risk of injuries when training with the smith machine squats with the same as! Starting position resting on your knees as well as the budget to regular squats! Raises with a barbell back squat a standing position go nuts on the smiths machine and was able to more... Machine too, for the very same reasons you are a nice addition to the balancing. In my 4th month of lifting progress by using our Services or clicking I agree, you ’!

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