Can someone tell me why Smith Machines are not recommended?
My gym doesn't have a squat rack (although it has normal barbell's, as well as an Olympic bar), however I cannot get the higher weights over my head and onto my shoulders using the barbells to do squats, but I can do higher weights on the Smith Machine.
I'm interested in this as well. If my gym has a squat rack, I can't figure out which of the big metal things it is! (I go in the middle of the day and there are usually just one or two people up there, mostly using dumbells.) I have been shown how to use the Smith machine, though not sure I know how to load any actual weights on it without having them roll right off the ends.
I suspect that people are going to say that b/c the weight on a Smith machine is on a "track", you are not engaging as many muscles as if the weight was completely free. When I was shown how to use it though, she had me stand quite forward. I was almost leaning back on the bar and I think the hams and glutes were more engaged than with regular squats?
I'm at the same place as you...I've been using a 40# barbell for squats. I think I can move up in weight in the next couple workouts, but I'm afraid I wont' be able to get the bar up and over my head.
Smith machines have a straight up and down linear slide, but a free weight bar moves in an arcing motion on a proper squat. Smith machines will put undo stress on the spine by forcing it to move in an unnatural pattern.
agymrat - I have been using a 44lb (20kg) barbell for my squats, and have tried to get the next size up (55lb or 25kg) over my head and onto my shoulders, but I just can't do it.
So I am wondering what to do? I don't want to do squats holding the bar at the front, as I read that this focuses more on the front of the legs, not the back of the legs and butt.
I actually feel like writing a letter to the gym owner (there are three clubs in the chain, I use two of them), and print out the thread that Lisa directed me to above, and ask him to consider getting a squat rack. Or I could fill the suggestions box with requests for one, using different handwriting each time
I also feel like mentioning the dummy at the gym reception. I asked him yesterday if they have a squat rack. He said, "a what?", and I repeated what I had said, and explained what one was. He said, "Yes, we have one", and he told me where it was. I said, "no, not a Smith machine. A squat rack. You know, one where the bar actually comes OFF?". He repeated what he had said, and directed me to the Smith machine. I walked off muttering, "dumb*ss" under my breath.
There other exercises in the book that work the back leg muscles, right? Maybe you can substitute those. It seems like the first exercises in most of the workouts are always squats or deadlifts. In the workouts that have other first exercises...would those other things be workable substitutions?
Smith machines take the skill, fun, productivity, and safety out of the lift (as compared to the same lift performed with free weights).
The best results are achieved when you need to control the weight you're lifting, in addition to simply pushing on it.
Additionally, the safety aspect of a Smith is arguable- if you can't raise the bar high enough to catch the safety hook on the pin, you'll be stuck.
I'd recommend you find a gym with a squat rack.
Quote:
Originally Posted by Meredith
Hi.
Can someone tell me why Smith Machines are not recommended?
My gym doesn't have a squat rack (although it has normal barbell's, as well as an Olympic bar), however I cannot get the higher weights over my head and onto my shoulders using the barbells to do squats, but I can do higher weights on the Smith Machine.
Thank you.
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So I am wondering what to do? I don't want to do squats holding the bar at the front, as I read that this focuses more on the front of the legs, not the back of the legs and butt.
Just don't worry about it. If you can do front squats, they'll be fine. Many programs have no back squats at all.
The glutes and hamstrings are getting plenty of work from the deadlifts, stepups, etc.
Every one of these exercises hits all of these areas, just with a slight emphasis in one area or another. If you can't do back squats, then do front squats.
Writing a letter about the Smith machine is a good idea (including the thread and a link to the forum, in case he/she decides to listen or ask questions). Be careful about calling the dumbass out to the owner, the owner could be just as clueless.
I agree with what LD said. Using a front squat or goblet squat in the place of the prescribed back squat will not significantly alter the intention or outcome of the program.
I got the email address of the gym owner and am going to email him this week. He's actually got an interesting history (see here), and was heavily involved in bringing the notion of the "healthclub" to Australia over 20 years ago. I don't think the Australian gym industry would be what it is today without him. So why, then, NO SQUAT RACK?????
I really love my gym for so many reasons, so I won't be changing to a different one with a squat rack. But fingers crossed my little voice can convince Mr Gym Owner to get one! We'll see.
Hi agymrat. Hope your day is going well. You wrote: "If my gym has a squat rack, I can't figure out which of the big metal things it is!"
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Seems to me you can save yourself a lot of trouble by asking a gym employee to help you out and show you the equipment and a proper squat while he or she is at it. No use walking around with a big question mark over your head. You'll feel more confident and get right to work.
Thanks, Butter! I did figure it out today. Not a squat rack, a "power cage" I think. (there was a trainer on the floor so I figured if I did anything too monumentally stupid he'd stop me.) I moved the side bars down all the way so I could use the oly bar for modified deadlifts...just below my knees. And since I did that, I can see how to use the equipment for squats too....
1) move the side bars to a level just below where my shoulders will be in full squat
2)move the "holders" of the bar to just below where my shoulders are standing
3)back up to the bar and lift it off onto my shoulders
4)squat
5)dont' get so tired that I don't have the energy left to get the bar back on the holders afterwards!
3)back up to the bar and lift it off onto my shoulders
It's great that you're learning how to use the power rack, but you wouldn't want to "back up to the bar." Instead, face the bar and duck under the bar to position it on your shoulders. That way, when you're done squatting, you can walk forward to rack the bar.
I highly recommend that you watch the Squat Rx videos to learn more and to see the power rack being used: Squat Rx update
Hi all - saw this question and thought to contribute, but most everything I would have said has been covered already.
Lisa - that was a great thread; just thought I'd repeat the advice that the smith machine is a great way to work up to a flat push-up and also great for body-weight rows (I like to do them with my feet on the ball).
Curious if anyone here has ever used the smith to do plyo bench presses - saw an upper body plyo program that recommended it, and I confess I was intrigued...Haven't gotten around to trying it yet, though I use the Smith all the time to have clients do plyo push-ups. Wondering what percentage of your regular bench press weight you would use for a throw - my gut says somewhere between 20 & 50%, but that's a big range :-) Bueller? Anyone? h
Curious if anyone here has ever used the smith to do plyo bench presses - saw an upper body plyo program that recommended it, and I confess I was intrigued...Haven't gotten around to trying it yet, though I use the Smith all the time to have clients do plyo push-ups. Wondering what percentage of your regular bench press weight you would use for a throw - my gut says somewhere between 20 & 50%, but that's a big range :-) Bueller? Anyone? h
I've seen it recommended and I've tried it, but I didn't really like them. It was pretty tough on the shoulders to catch the bar coming back down at you. If you do try it, I'd go with a very light weight, like 10-20% 1RM. Certainly, if you're planning to do bench press throws, the Smith is probably the only smart place to do them.
Curious if anyone here has ever used the smith to do plyo bench presses
I did . . . and strained my rotator cuff as a result. It took well over a year to fully recover and I curse the smith machine every time I walk past it. If there's any doubt concerning the integrity of your joints I'd give the smith machine (and perhaps machines in general) a very wide berth. FWIW, I'm now lifting heavier than ever using freeweights and my joints have remained healthy! (knock on wood)
My gym has two Smith machines and a squat cage. I like the fact that there are two of them- it means less people in the cage and so more opportunity for me to use it!
Smith Machine - what's the issue?
Linear Mode
