regular squat vs smith machine squat?

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    regular squat vs smith machine squat?

    Hi all, the gym i now have to train at doesnt have a squat rack so i have to use the smith machine. I love squating and its like a different exercise altogether and its taking some getting used to.Just wondering by not having to stabalize the weight ect how much less affective is it and how will my gains suffer?

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    Just don't use the Smith machine to squat. Clean and jerk the weight onto your shoulders and then squat it or rack the weight on a bench or something.

    What kind of gym has no squat rack?

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    Quote Originally Posted by gtbmed View Post
    Just don't use the Smith machine to squat. Clean and jerk the weight onto your shoulders and then squat it or rack the weight on a bench or something.

    What kind of gym has no squat rack?
    I cant clean and jerk what I squat. Even one rep.

    If your gym has a bench rack that isn't attached to a seat, you could just do it off there. You'd have to start from an awkward position though.
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    Well, I would seriously consider changing gyms, or trying to go somewhere that has a power cage. You'll need it for so many thing.

    In the mean time, I'd just ditch squats and go with DB work. You can do DB bulgarian split squats, lunges, step ups, etc.

    Or, hell, why didn't I think of it, you don't need a cage to do all squats. What about hack squats? Zercher squats? (those can easily be performed off a bench press...that's what I used to do when the cage was busy) Gaz's little love interest the Jefferson squat?

    So many more possibilities to train your quads than racked squats.

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    Quote Originally Posted by gtbmed View Post
    Just don't use the Smith machine to squat. Clean and jerk the weight onto your shoulders and then squat it or rack the weight on a bench or something.

    What kind of gym has no squat rack?

    These pussy gyms. ^

    Agree, Smith Machine not good for squatting as it's not a natural movement.
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    Quote Originally Posted by EDD View Post
    Hi all, the gym i now have to train at doesnt have a squat rack so i have to use the smith machine. I love squating and its like a different exercise altogether and its taking some getting used to.Just wondering by not having to stabalize the weight ect how much less affective is it and how will my gains suffer?
    Smith machine is bad for any exercise (except calves..then it's God) because it forces your muscles to push or pull in a fixed plane of motion. This is especially bad with back-oriented movements like squats where your spine could potential pick up the slack of the load your carrying. With the smith, there's no leeway, no room to move to the body's natural paths.

    Plus, there's all these little muscles you don't see (what you may have been heard in gym talk referred to as the stabilizers) that are involved in free weight lifts. When you constantly train the muscles in fixed planes of motion those little helper muscles fail to develop. What's worse, those other visual muscles that DO get trained become strong -- stronger than the stabilizers. This is where you get muscular imbalances, and injury can happen very easily.

    A lot of guys injure their rotator cuffs because (at least I've noticed) most casual lifters tend to do most or all of their upper pushes on the smith or on machines in general, like bench or should press. The RC is one of those muscles I mentioned. When pressing in that fixed plane the RC is taken out of the equation. It comes weak relative to the neighboring delts.

    Take it from a guy who started lifting a year and half ago like a complete moron: free weight squats may feel weird for the first while, but soon you come to think why the hell wasn't I doing this all along. They feel more natural.

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    ironmagazineforums.com/training/54792-squat-machine-vs-free-weights-1rm.html

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    Quote Originally Posted by T_man View Post
    I cant clean and jerk what I squat. Even one rep.

    If your gym has a bench rack that isn't attached to a seat, you could just do it off there. You'd have to start from an awkward position though.
    Clean and jerk 70% of what you squat then. Still, it's better than doing them in the Smith.

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    I'm getting close to 50 and have had some knee surgeries. Smith squats are great for someone like me. I've actually seen a good amateur BBer and close friend put 3 inches on his legs in a year making Smith squats his primary leg movement. Of course he is hardcore in his training and goes up to 8 plates on a side on a pretty heavy duty machine. But still, the free squat is the king of leg builders and core strength.

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    In my opinion, no one should ever use the smith machine to do squats. You put a lot of unnecessary shearing forces on your knee joint. We don't move in straight lines, we move in arcs. I'd rather see someone do a leg press than a smith machine squat. Alternatively, you can do unilateral leg exercises or other squat variations. Do a front squat, just clean the bar into place first. Hell, I used to do back squats in my basement before I had a rack. I just clean and pressed the weight over my head to get it in place for the squats.

    Better yet, find a new gym. If they don't even have a single power cage it shouldn't be called a gym, it should be called a worthless pile of shit.
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    Quote Originally Posted by Richard Gears View Post
    i use the smith for Bicep curls and walking lunges but thats it
    How do you manage walking lunges w/ a smith?

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    i know what ur sayin cowpimp its a bullshit gym but its temporary because of work commitments. its obviously no good for the knees as today an old ligament injury came back and fucked my workout.gettin the bar up any other way aint gonna happen cause of a torn rotator cuff.oh well deadlifts for breakfast

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    Quote Originally Posted by Richard Gears View Post
    i use the smith for Bicep curls and walking lunges but thats it

    can you come to my gym do some walking lunges with the smith go straight out the door and come back in with a power rack?

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    Quote Originally Posted by sassy69 View Post
    How do you manage walking lunges w/ a smith?
    Disregard.......He's an ass~clown.

    Either that ^^^ or he picks the thing up and walks around with it.

    I feel confident in my original statement.


    While the Smith might interfere with proper form, I don't think it is entirely useless. I've used it for bench press in a pinch.
    I think, as Glycomann mentioned, it might not be so bad for someone who is more mature in years who isn't pushing an enormous amount of weight (unlike the friend he mentioned), or an ultralight beginner who has no spotter. Besides, EDD, or someone like him, might not have the luxury or financial means to go to another gym.
    Personally, I would find another alternative (lift) and just treat the Smith like many other "machines" in the gym...just know the limitations of the machine.

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