Squats on Smith Machines

[Cirino83]

I do Squats using a Smith Machine. Is it better to use a regular bar rather than the Smith due to more range of motion? I figured that the Smith would keep my form better than if I had free range. Also how much lighter is the bar on a Smith machine compared to a free weight bench bar?

[Manowar]

ill take avantage of this thread and ask... is it possbile to do hack squats on the smith machines? I have tried, but feel akward and cant do them right...

Just read hack squats are them same as leg presses? Is this right?


Dumb me..... O.o

[McVein]

far better free weight, i think this s the 612th time that has been asked on here....

to the 2nd poster, why would you do them on a smith machine?

[Manowar]

far better free weight, i think this s the 612th time that has been asked on here....

to the 2nd poster, why would you do them on a smith machine?

because i didnt realise they were the same as leg presses... not my fault some exercises have like 4 different names each... ><

[Cirino83]

Ok, how much lighter does the Smith machine make the bar?

[Unreal]

Smith machine is an expensive towel rack. The motion it forces you to do while squatting is not natural and will just promote bad habits and can lead to injury. Who cares how much the bar weighs because you shouldn't be anywhere near it. Do free weight squats. If you have to use light weight to do them, so be it.

[Burner27]

The Smith Press Machine doesn't allow your "assistor muscles" to get worked.

[Validus]

I really really don't like smith machines, if physically you can use free weights you should. Everyone struggles with form but you can push through it..yeah have I mentioned I hate smith machines.

[Cirino83]

I use a Smith machine because I have a home gym. It's not as bad as it sounds, it has a couple of good options and I can get a good full body workout with it. Thats why I ask about the weight difference because I don't know exactly how much I am benching. As for the 'assistor muscles' that makes sense. Is there a way to train them as well ??

[-Superman-]

What if my gym doesn't have a squat rack? I have been using the Smith Machine for squats and I can squat 135 lbs. I only use the Smith Machine for this while using free weights for everything else like bench and deadlift and military. I can't do squats with the bench bar out in the open. I might fall down and then what?

[Cirino83]

This is pretty similar but not exactly the one I have

http://www.homefitnessdirect.co.uk/images/lrg/HF985.jpg

[Unreal]

What if my gym doesn't have a squat rack? I have been using the Smith Machine for squats and I can squat 135 lbs. I only use the Smith Machine for this while using free weights for everything else like bench and deadlift and military. I can't do squats with the bench bar out in the open. I might fall down and then what?

A gym without a powerrack or squat rack isn't a gym. If they seriously don't have either then you need to find a new place. If that isn't an option, then front squats, zercher, hack, DB, or any of the other variety of free weight options are still 100x better.

[DarkSmurf]

This seriously gets asked like twice a month. Here's just the first few things that came up when I searched. The first few are literally from the past 6 weeks.

Here, here, here, and here.

Take from it what you will.

Pete

[-Superman-]

A gym without a powerrack or squat rack isn't a gym. If they seriously don't have either then you need to find a new place. If that isn't an option, then front squats, zercher, hack, DB, or any of the other variety of free weight options are still 100x better.

The gym is actually called the Wellness Center. I used to go to Gold's Gym but they aren't around in PA. You got any recommendations? I also don't like how they don't have a wide chest bench press, a 45 degree leg press machine, and 1 bench. The gym I was going to didn't even have a bench press! That is PA for you - a bunch of fat slobs that watch football all day.

[Unreal]

The gym is actually called the Wellness Center. I used to go to Gold's Gym but they aren't around in PA. You got any recommendations? I also don't like how they don't have a wide chest bench press, a 45 degree leg press machine, and 1 bench. The gym I was going to didn't even have a bench press! That is PA for you - a bunch of fat slobs that watch football all day.

Like I said, front squat, zercher, hack, etc. Wide chest? Sounds like a machine. For a wide grip bench move your hands out. If your using machines then stop, use free weights. Leg press machine is not what you want so no loss there. I'm sure there are tons of quality gyms in PA. If this one doesn't have what you need, then find a new one or start building your own.

[-Superman-]

Like I said, front squat, zercher, hack, etc. Wide chest? Sounds like a machine. For a wide grip bench move your hands out. If your using machines then stop, use free weights. Leg press machine is not what you want so no loss there. I'm sure there are tons of quality gyms in PA. If this one doesn't have what you need, then find a new one or start building your own.

So you never use a machine? Not even for leg curls? How do you work your hamstrings? I already paid $30 for the gym fees. I don't know of any other gyms. Pittsburgh has just a bunch of bars and restaurants. There are less than 100 members at the gym I am at now to give you an idea of the % of people that workout here.

[Guido]

I agree with Unreal. Smith Machine sucks compared to free weights. The Smith Machine takes balance out of the equation and is unnatural. The only thing I'd use the Smith for is calf raises, but that's an expensive calf raise machine!

You don't need machines to work hamstrings. You can do Straight Legged Deads, Good Mornings, Glute Ham Raises - they all work hams far better than leg curls. The only decent machine for hams and glutes is a reverse hyper, but most gyms don't have them (figures).

So you have NO) gyms where you're at? I would think that even the YMCA would have some decent free weight equipment. At least most do where I"m at (IL). Do you have a Y near you?

[-Superman-]

I agree with Unreal. Smith Machine sucks compared to free weights. The Smith Machine takes balance out of the equation and is unnatural. The only thing I'd use the Smith for is calf raises, but that's an expensive calf raise machine!

You don't need machines to work hamstrings. You can do Straight Legged Deads, Good Mornings, Glute Ham Raises - they all work hams far better than leg curls. The only decent machine for hams and glutes is a reverse hyper, but most gyms don't have them (figures).

So you have NO) gyms where you're at? I would think that even the YMCA would have some decent free weight equipment. At least most do where I"m at (IL). Do you have a Y near you?

Y? I don't know where anything is. I have only been here for like 4 months. I went to Gold's Gym where I used to live. I am stuck working out either at my apartment gym which sucks, or the Wellness Center that calls itself a gym but has no squat rack and only 1 bench machine and only 6 45 lbs plates in the whole place. You all don't know how lucky you are. You are all using the latest edition of a software while I'm stuck at development of that software.

[BroGain]

Superman, are you in Pittsburgh or Washington PA? A cursory search of gyms in Pittsburgh brought up the following info:

X Shadyside 24 Health and Fitness
5608 Walnut Street
Pittsburgh, PA 15232
Distance - 2.4 mi

Wilfred R. Cameron Wellness Center
240 Wellness Way
Washington, PA 15301
Distance - 23.5 mi

Butler Health and Fitness
215 N Duffy Road
Butler, PA 16001
Distance - 31.5 mi

Bills Gym
70 E Crafton Ave
Pittsburgh, PA 15205

Downtown Athletic Club
One Bigelow Square
Pittsburgh, Pennsylvania 15219
telephone: (412) 560-FITT

Dude there looks to be a ton of places. Pittsburgh is a big city and has tons of stuff. Are you stuck in a tiny suburb many miles from the city proper?

[BJJfighter]

This post was by anthony...i had nothing to do with writing this post




You run two risks by using the smith machine.

1) faulty movement patterns. How you are squatting in a smith machine (leaning back into the bar) is impossible to do without support. It's not natural. Your body is not designed to work that way. This is called a faulty movement pattern. The reason why it's bad is because when you practise movements the wrong way, your body develops instincts to move in that manner. Imagine practising an arm bar the wrong way. And you did this over and over and over. Then during competition, heat of the moment, do you think you'd magically apply an arm bar the proper way? Nope, you'll do it how you trained it. The same applies for squatting - teach your body to do it the wrong way and it won't know the right way. So when it comes time to use it, you run the risk of not completing your task and/or injuring yourself.

Anthony

[Keith]

Plain and simple, don't use it.

If your gym doesn't have a power rack or squat rack then look for a new gym. Barbell squats are a must!

[-Superman-]

Superman, are you in Pittsburgh or Washington PA? A cursory search of gyms in Pittsburgh brought up the following info:

X Shadyside 24 Health and Fitness
5608 Walnut Street
Pittsburgh, PA 15232
Distance - 2.4 mi

Wilfred R. Cameron Wellness Center
240 Wellness Way
Washington, PA 15301
Distance - 23.5 mi

Butler Health and Fitness
215 N Duffy Road
Butler, PA 16001
Distance - 31.5 mi

Bills Gym
70 E Crafton Ave
Pittsburgh, PA 15205

Downtown Athletic Club
One Bigelow Square
Pittsburgh, Pennsylvania 15219
telephone: (412) 560-FITT

Dude there looks to be a ton of places. Pittsburgh is a big city and has tons of stuff. Are you stuck in a tiny suburb many miles from the city proper?

This sucks. I like how they have the gym price for $30/month. But I guess you get what you pay for? At Gold's Gym I was paying $165 every 3 months and they have EVERYTHING. Some machines I never even used because they looked strange. Now I am stuck at a gym that is designed for those 50 and older and for ladies that just like to run on treadmills.

Pittsburgh PA.

[Guido]

Bills Gym
70 E Crafton Ave
Pittsburgh, PA 15205

That one sounds like the place I'd go. Check it out!

[Guido]

Here's one that was recently in Powerlifting USA. It might be a little far for you, but if you can get there it would totally be worth it!

Iron Sport Gym Inc.
505 S Chester Pike
Glenolden PA 19036
http://www.ironsport.com/default/about.asp

[-Superman-]

Here's one that was recently in Powerlifting USA. It might be a little far for you, but if you can get there it would totally be worth it!

Iron Sport Gym Inc.
505 S Chester Pike
Glenolden PA 19036
http://www.ironsport.com/default/about.asp

Man, it did sound good at only $42/month after initial $33/month for 3 months. I checked on mapquest, however, and it is 5 hours and 7 minutes away.