Hi, Guys:
I'm new to this forum -- been weight training for about a year with good results (ever increasing my goals and achieving them).
I've been using the Smith machine for my squats, but have read several discussions about limited range and not encouraging good form, etc. Now that I'm seriously including squats in my routine, I recently tried the regular squat technique just to get a flavor for the difficulty of the form. (It's trickier than I thought).
So, here's the question. If your trying to start with good form and build up strength over time, is it better to start from the regular squat technique or rely on the safety and control of the Smith machine?
Agreed. No smith. They do make good stations for things like pull-ups, recline pull-ups, push-ups for people with low upper body strength, tying bands to, etc. That's about it.
It's far better to begin with a free-standing squat, unloaded, and work your way up.
When you squat properly on your own, the muscles in your ankles, legs, hips and core work in tandem to stabilize and move the "load" (perhaps just your own bodyweight).
When you use the Smith machine, various stablizers are allowed to shut down, because that "control" you talked about above is being handled by the machine instead of yoru body.
As far as "safety", it's only unsafe to squat on your own if (a) your form is horrendous or (b) the load is too heavy. The really awful thing is that the Smith allows for bad form and improper loads. If you were to squat with 100lbs more than you should on a Smith and squat all the way down with bad form - on your toes, for example - you could actually do it, and maybe not feel that bad, because the Smith will assist you and keep the weight centered. If you tried that with a free squat, you'd destroy yourself.
So you say to yourself, "Sounds like the Smith is better beacuse I won't be able to "destroy myself"." This is where you have to realize that proper form and asking more of your stabilizing musculature actually promotes greater strength and growth!
I have no doubt that you can move up in weight and see some growth from using a Smith. However, I'm sure if you had started with a free squat and progressed from there, your results would've been even better!
Another, less concrete concept: relying on your own body for all of the balance and power in a lift creates a greater "body awareness". You think about your muscles differently, and feel them differently. This will actually carry over to other lifts.. thus leading to even more gains!
I seriously doubt anyone around here thinks Smith machines are worthwhile.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
They are a joy, and a pleasure to do each week, although not as lovely and enjoyable as deadlifts. They also happen to kick ass at building strength and size!
Not to disagree but start doing Bulgarian Split Squats (add a shoulder press if you still like these) and Walking Lunges (with or without a rotation) and that might make you think differently about doing the standard squats.
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Not to disagree but start doing Bulgarian Split Squats (add a shoulder press if you still like these) and Walking Lunges (with or without a rotation) and that might make you think differently about doing the standard squats.
The only use I've found for a Smith machine is if I have a knot in my shoulder blade or mid back. Just position it at the right hight, put a plate on to keep it still and then lean in. Other than that stay away from it.
I'd use one in certain circumstances, for certain exercises, if available. It's certainly no loss to my workout and I'd not buy one for any gym I operated.
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Ok, something wierd is happening here. Everytime I open the "Training" forum, this thread is ontop, and it says PowermanDL has made a recent post, then I click on it, and theres no new posts....
They are absolutely fantastic. I wish every gym has one or two. They have the magic of attracting people to use them so I don't have to share the power rack with others.
When I use a smith machine for squats my lower back hurts.
IMO, you have more safety and control just standing up with no weights as natre intended, than you could have with a smith machine. Use no/light weight squats to perfect form.
They are absolutely fantastic. I wish every gym has one or two. They have the magic of attracting people to use them so I don't have to share the power rack with others.
No, the effect isn't the same. One person performing curls in the power rack is enough to give me a splitting migraine. If there were two power rack instead, I will get a brain tumor if I see two jabronis curling in the both racks simultaneously
well i generally dont like them for the fact stabilzer muscle recruitment is down. However if you are lifting alone and doing heavy benches i dont see a problem with using them as the do provide a margin of safety if you want to do barbell benches. The trick with them is moderation. Use dumbbells also regularly enough and ull keep your stabilizers strong. Balance between the two and i think your fine. With squats i would say its a no go because it just feels wrong to my body to try them. There is no natural movement. A free squat is an overall body builder because u recruit so many differnet muscle for balnce and the lift. I agree entirely with using little to no weight until you build up your form, then start adding weight in a progressive manner.
Smith Machine or no Smith Machine? Holy War!
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