The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member tomv's Avatar
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    Squattin' In A Smith Machine

    G'day guys and gals,

    At the quaint lil' gym I'm currently going to, they don't have a squat rack! In place of this they have a smith machine, which I've been using for my squats so far.

    I'm just curious, is this going to put me at a disadvantage, will it cause me to have bad form if i ever wanted to squat with free weights?

    thanks all.
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    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

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  3. #2
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    Well, it's technically working the same muscle groups so if it's all you got, then that's fine. However, you can alter the stance dramatically in a smith machine so it turns into more of a hack squat (if you stand far ahead). Just try and set up as you would a normal squat and you should be fine. However, once you switch to normal free squats, it's a different feel completely.

  4. #3
    SFW! drew's Avatar
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    If it's all you got then use it. You'll get stronger, just don't expect to free squat the same weight as you cna in a Smith, it's a different exercise entirely. The proper way to squat in a Smith is to start with your feet in front of you and sit down to parallel. When you hit parallel, your shins should be perpendicular with the floor (if you look down, you should be able to see your feet ahead of your knees). Don't try to squat in a Smith the way you would with a barbell, you'll end up hurting yourself.

    Another option is to hold the machine across your back and squat it

    Stats: Age: 34 Weight: 205 Height: 5'6"
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  5. #4
    Senior Member HeavyBomber's Avatar
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    I like option number two.

  6. #5
    Senior Member tomv's Avatar
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    Thanks guys for the super quick responses ;-)

    lol HeavyBomber i was just watching some of your vids trying to get my technique down for squats :P
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  7. #6
    Senior Member HeavyBomber's Avatar
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    I appreciate that tomv but my technique on squats shouldn't be used in a smith. I use a lot of posterior in my squats. Doing this inside the confines of the smith could mess your back up.
    -Drew is right about this.

  8. #7
    Senior Member tomv's Avatar
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    Cheers Guys, all help is appreciated. So the furthest i should go down in a smith is to parallel?

    Will this majorly affect my posterior chain? I still wanna get that squat ass and good strong hammies / calves.
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  9. #8
    Senior Member Anthony's Avatar
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    I'd get out of the smith machine right now. You'll teach yourself faulty movement patterns with practically no carry over into squats or real life situations. Get out, get out, get out. There are TONS of other things you can do until you find a squat rack.

    Front squats, zercher squats, deadlifts, lunges, over head squats, thrusters, cleans, jumping, etc.
    Last edited by Anthony; 09-11-2006 at 09:32 AM.
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  10. #9
    Senior Member tomv's Avatar
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    Quote Originally Posted by Anthony
    I'd get out of the squat rack right now.
    Cheers anthony... you mean get out of the smith right dude?

    But thanks for the tips, i'll start giving them a try i already do deads for back
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  11. #10
    Go Heels! MixmasterNash's Avatar
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    I don't think that you can safely develop your posterior chain with a smith machine, period.

    You can definately do a lot for your quads, and I think this is why they are so popular.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  12. #11
    Senior Member Anthony's Avatar
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    Quote Originally Posted by tomv
    Cheers anthony... you mean get out of the smith right dude?

    But thanks for the tips, i'll start giving them a try i already do deads for back
    Oops, yes, out of the smith and into the rack.
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  13. #12
    Senior Member tomv's Avatar
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    lol thanks much guys. So try and drop the smith machine because it'll teach me improper movement patterns and starting doing other variations of squats?
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  14. #13
    Senior Member Anthony's Avatar
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    Exactly. There are tons of things you can do (mentioned in my first post) that will keep you occupied until you can find a squat rack.
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  15. #14
    Senior Member Sleepy Guy's Avatar
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    Something that I do but it does limit your max squat, depending on your max clean.

    I clean the weight then shrug it on to my back and squat away.

  16. #15
    Eat Chicken Chris686's Avatar
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    Quote Originally Posted by Sleepy Guy
    Something that I do but it does limit your max squat, depending on your max clean.

    I clean the weight then shrug it on to my back and squat away.
    That would severely limit most people's squats.

  17. #16
    !!! TTT's Avatar
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    Quote Originally Posted by Anthony
    I'd get out of the smith machine right now. You'll teach yourself faulty movement patterns with practically no carry over into squats or real life situations. Get out, get out, get out. There are TONS of other things you can do until you find a squat rack.

    Front squats, zercher squats, deadlifts, lunges, over head squats, thrusters, cleans, jumping, etc.
    Don't forget, though - he doesn't have a rack to put the bar on (or to catch it if he fails a rep) doing overheads or front squats. That could be dangerous.

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