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Thread: Smith squats to aid Free weight squats

  1. #1
    Geordie The_Chicken_Daddy's Avatar
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    Smith squats to aid Free weight squats

    I'm a tall guy [6' 3"] and have trouble with deep squatting. I've worked on a lot of stretching for a long time and have noticed significant results - i can squat much, much deeper than i previously could. Although i am greatly pleased, i'd much prefer to go even deeper without having to bend forwrd so much. I asked a guy at my gym who can quite happily squat 3 plates a side ATF and he suggested that light weight smith squats can help this, as it has helped him. He also said that stretching wouldn't work but i am testiment that this is total bollocks so i am quite unsure and would appriciate any input on the situation.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

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    Baby Seal Clubber ElPietro's Avatar
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    I think it should be able to. I mean it's a different exercise when you do that but if that's your goal I guess it would work. It would almost be like, whatever that exercise is called, where you have your back to the wall and bend into a seated position. I think I read latty and beercan do them in their new routine. Maybe they have more info on this.

    Obviously those wouldn't replace squats though. And I'll assume you've experimented with different stances...
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    Senior Member Accipiter's Avatar
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    I've always been naturally flexible so I dunno about the stretching...what helped me, I'd do my normal sets, just to parralell. I'd do a fourth set then, dropping the weight down and doing em ATF for about 10-15 reps. Helped me handle more weight to parralell

  4. #4
    Geordie The_Chicken_Daddy's Avatar
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    Yes Pietro, i have.

    The deepest i can go is currently with a slightly wider than shoulder stance with toes pointing diagnally out slightly.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

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    Baby Seal Clubber ElPietro's Avatar
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    I'd say give it a try...if you can focus almost entirely on ROM instead of balance, weight, tempo, etc then you could increase the range. Consider it almost like weight-assisted stretch. With the smith machine you can do all this with little risk of hurting yourself or looking like a jackass when you throw the bar backwards and land on your as$.

    Perhaps also doing some direct hip movements can aid as well. This is what I'm starting to do.
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  6. #6
    Bring it. DaCypher's Avatar
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    I've found that my ROM has increased simply from doing the exercise. With squats I'm now able to squat much deeper than what I could when I first started going below parallel (BTW, I use a slightly wider than shoulder width stance with toes pointed outward as well). I think is epitomized with SLDLs. When I first started SLDLing I could barely let the bar go to mid-shin level without bending my knees. Now I SLDL on a platform and bring the bar down to my toes (and could probably go further if there was a way). I don't do much stretching at all, just regular progressing with the weight seems to help my ROM. As for smith squats helping or not, I don't know that they really helped that much. I mean, that guy could have gained the same increase in squat depth just from doing regular squats...

  7. #7
    Banned kaleido's Avatar
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    Doing squats in the Smith Machine is nice because you don't have to worry about things like balance, and because you don't have that worry, you can let yourself go as far as you want. I'm not saying take your ass to the floor, but I think you'll get the results you're after.

  8. #8
    Bring it. DaCypher's Avatar
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    Also, unless you put your feet way out of in front of you, smith squats have some nasty sheering forces on your knees which can cause some major problems...

  9. #9
    Player Hater PowerManDL's Avatar
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    What I did was include a few light sets of ATF squats after the parallel squats. That helped me increase my ROM.

    Pause squats especially can build strength in that area, from parallel on down.
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  10. #10
    As I Am Paul Stagg's Avatar
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    I'd stay away fromt he Smith - there are other ways to accomplish what you are trying to do.

    First, keep stretching. Load a barbell (light weight), squat down, and let the weight stretch you lower.

    Fiddle with your stance.

    Try PMDL's suggestion to do a couple of sets (low reps, light weight) working only on depth.
    Squats work better than supplements.
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  11. #11
    Senior Member hemants's Avatar
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    Trap bar deadlifts may be your ticket.

    Trap bar is the diamond shape bar that you stand inside.

    This may help your balance and take your lower back out of the picture somewhat.

  12. #12
    Wannabebig Member
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    some tips

    As a tall squatter myself, using first a bench to squat on (in a power rack) then a smaller box- allowed me to get deep into the squating motion.

    Bench (or Box) Squats- look for info from Louie Simmons

    You will use a lighter weight at first, but this will improve your depth perception when doing a standard free weight squat.

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  13. #13
    Moderator joey54's Avatar
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    just keep working with the free weight squat. since you are taller widen your stance. that should help you with going deeper.


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  14. #14
    Geordie The_Chicken_Daddy's Avatar
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    Thanks for the suggestions guys, appriciated.

    BTW, i don;t have access to a trap bar.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

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