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Who Smith Machine Squats?
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corey_31
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Join date: Mar 2008
Posts: 238

i know how everyone here loves the smith machine and think its prolly the best piece of equipment in the gym, but i was curious as to whether or not it can be used effectively for a limited amount of excercises.

i currently perform two excercises on the smith machine, they are also 2 excercises i have never done before prior to this program and these two excercises are front squats and bulgarian split squats. is it better to use the smith for these 2 excercises simply because you can remain extremely stable and use much more weight than you could using a barbell ?

(im 21 years old 197 pounds and doing a 5x5 related program looking to build strength first and foremost but also buld muscle, building muscle is my long term goal im not training to be a powerlifter)

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stringer
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Join date: Jun 2009
Posts: 322

corey_31 wrote:
i know how everyone here loves the smith machine and think its prolly the best piece of equipment in the gym, but i was curious as to whether or not it can be used effectively for a limited amount of excercises.

i currently perform two excercises on the smith machine, they are also 2 excercises i have never done before prior to this program and these two excercises are front squats and bulgarian split squats. is it better to use the smith for these 2 excercises simply because you can remain extremely stable and use much more weight than you could using a barbell ?

(im 21 years old 197 pounds and doing a 5x5 related program looking to build strength first and foremost but also buld muscle, building muscle is my long term goal im not training to be a powerlifter)


the smith could be used for both those exercises. however, many do the FS and split squat BECAUSE they are hard to balance/involve the core/develop "stabilizers" etc

what are your goals? if they are purely bodybuilding then the leg press is probably superior to the split squat. have you seen many Mr O contenders regularly do bulgarian split squats?

if your goals are "athletic" or "functional" then surely doing those exercises in a smith defeats the purpose?

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zarrs
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Join date: Apr 2008
Posts: 250

With legs I really like smith machine lunges, when I do squats i tend to bounce up and down it feels strange.

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DoubleDuce
Level 5

Join date: Jul 2008
Posts: 12653

I actually use the smith machine for bench isometrics.

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Short Hoss
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Join date: Jun 2008
Posts: 817

I had to rely on a Smith for squats. I like to go ass to calves, and eventually it caused me continual ankle pain (I think to due to overstretching my achilles tendon).

The Smith fucked my form all up.

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corey_31
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Join date: Mar 2008
Posts: 238

i only use it for those 2 excercises mentioned above, i use a barbell for regular squats of course

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B rocK
Level 4

Join date: Jan 2006
Posts: 4134

i've only used it for calf raises, then i realized i looked silly. i also didn't get a good enough ROM.

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Mr Body Massage
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Join date: May 2009
Posts: 90

B rocK wrote:
i've only used it for calf raises, then i realized i looked silly. i also didn't get a good enough ROM.


I recently maxed out the Calf raise machine in my gym and was going to start using the smith machine with a block underneath for Calf Raises, why did you think it looked silly? I really don't want to take up a squat/power rack for Calf Raises.

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jCaesar88
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Join date: Jan 2007
Posts: 716

How the FUCK, does one do bulgarian split squats on a smith machine?

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BantamRunner
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Join date: Mar 2009
Posts: 554

I've done a variation of a seated calf raise on the smith. Put a block under the bar so not to cruch your quads..:)

If you don't have the balance to do a split squat with any real weight then I guess that is something you need to work on and doing splits on the smith won't help you work on your problem.

Calf raises are an option...but you can do that on a calf raise machine if you have it.

Also good for 2-1 negatives. Push the weight up with two arms...down with one...try doing that with an Olympic bar..:)

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corey_31
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Join date: Mar 2008
Posts: 238

jCaesar88 wrote: How the FUCK, does one do bulgarian split squats on a smith machine?



http://www.warriorfitnessworld...

this is exactly what i do, maybe its not exactly a bulgarian split squat i may have had the terminology wrong i apologize if i did

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jCaesar88
Level 1

Join date: Jan 2007
Posts: 716

corey_31 wrote:
jCaesar88 wrote: How the FUCK, does one do bulgarian split squats on a smith machine?



http://www.warriorfitnessworld...

this is exactly what i do, maybe its not exactly a bulgarian split squat i may have had the terminology wrong i apologize if i did


LOL. Ok I consider myself a noob at weightlifting/bodybuilding/whathaveyou, but there's no way that this exercise's (while using a smith machine) benefits outweigh the negatives. Even if you look at the animation that you posted, the figure's thighs go nowhere near parallel with floor. My guess would be it's because the limited range of motion that the smith machine provides.
If you wanna do this exercise (i love this one myself) do it while holding dumbells next to you. Start with light dumbells, or no dumbells if you need to.
If you're doing it with a smith machine cuz you have no balance, you're pretty much avoiding the problem.
just my 2 cents.
If I'm wrong or someone more knowledgeable wants to chime in, feel free to correct me

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bennidiesel
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Join date: Feb 2008
Posts: 141

i used the smith machine for my last rehab after getting a knee cleaned out, i agree with the above, ruined my form, its taken months to correct. however, it did its purpose during rehab.

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juverulez
Level 3

Join date: Jan 2009
Posts: 199

I don't ;)

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Alpha
Level 10

Join date: Oct 2002
Posts: 1804

If I ever did...I'd kick my own ass....

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krazykoukides
Level 1

Join date: May 2008
Posts: 1440

I personally love smith machine squats.

I do not squat without it.

I think my leg development is ok.

I basically exclusively used smith machine squats & DB walking lunges until about 3 months ago.

Pic is from like december. Was still squatting using the smith machine weekly.

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matso1236
Level 1

Join date: Feb 2008
Posts: 384

I do them after normal squats.. Super close stance feet about 6 inches apart, use oly shoes, but i used to put a plate on my heels, go down (ATG) pause and up. I feel this is really improving my quad sweep, better so then normal squats. I also kind of lean on the bar, not so much stand under like i see a lot of people do.

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Lorisco
Level 5

Join date: Mar 2005
Posts: 2413

If you are a bodybuilder the squat method does not really mater; whatever works. I use Smith squats and I think they work better at hitting the quads than the back squat.

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D Public
Level 3

Join date: Dec 2005
Posts: 1250

Jouko Ahola worlds strongest man 97 and 99 did smith front squats in his training DVD...he also did leg presses...

seems to work for him...

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corey_31
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Join date: Mar 2008
Posts: 238

i understand what you are saying jCaesar88, i just find it really burns and i go much deeper than the animation shows im interested in trying the dumbell method seems like it would make more sense and be more effective

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Zen warrior
Level 2

Join date: Jun 2004
Posts: 1501

Whao, please tell me I've fallen down a rabbit hole or something. Is this the "evil twin" version of T-Muscle?

Smith machine is an expensive coat rack, period.

Ok, you can use it for a couple of things like bench throws, isometrics, but doing any kind of movements with a range of motion on it is sure to fuck up your movement pattern big time, and may lead to overuse injuries in the joints and soft tissues. Look up Paul Chek Pattern Overload articles and Eric Cressey's 10 Uses for a Smith Machine (not sure about the correct title) here on T-Muscle.

A semi-good solution for the exercises mentionned would be using a dumbbell variation instead of a barbell one.

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Chi-Towns-Finest
Level 1

Join date: Aug 2008
Posts: 1473

Short Hoss wrote:
I had to rely on a Smith for squats. I like to go ass to calves, and eventually it caused me continual ankle pain (I think to due to overstretching my achilles tendon).

The Smith fucked my form all up.


Yes the smith machine alters the normal path you would tend to squat since it naturally isn't straight up and down. You can seriously injure yourself squatting with a smith machine, I'd save it for calfs. That's about all it's good for in my eyes.

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Dymdez
Level 1

Join date: May 2009
Posts: 149

I'm not a fan of the smith machine (which seems like a mandatory statement that must be said to save face on this site) but I do use it for partial close grip presses, and reverse grip triceps presses.

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LiveFromThe781
Level 1

Join date: Aug 2007
Posts: 10874

you know who smith squats?

Bryce Brandon. thats right motherfucker, check the plates.



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dratner
Level 2

Join date: Jun 2008
Posts: 303

don't use the smith machine at all. ESPECIALLY for the split squats, those create an excellent amount of stability throughout your entire leg. I have faith you can do without it.

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