Regular squats vs. squats with a smith rack

JerseyGuy · 03-05-2006, 11:10 AM

I usaully do squats with a smith rack, because I feel like it helps me keep my form relatively correct (I'm pretty new to lifting). However, recently I have had a few people at my gym tell me that the smith rack keeps you from getting the full benefits of squatting (in the stomach, etc). What is the general opinion on this? Should I switch to doing them with completely free weights?

Vlar · 03-05-2006, 11:20 AM

Yes .. and prepare yourself for the reasons!

**Prince** · 03-05-2006, 11:50 AM

Quote:

Originally Posted by JerseyGuy

Should I switch to doing them with completely free weights?

yes.

footballmaniac · 03-05-2006, 12:13 PM

Regular squats are a lot better. I did squats on the smith rack once and that was it. To me its a lot easier than regular squat.

phreak · 03-05-2006, 12:32 PM

you aren't using any of the assistor muscle groups when smith squatting, or not near as much with as with free squats.

alot of people think you put more pressure on your knees with smith squats as well.

if you are starting out then you should be free squatting, IMO you get better growth overall.

**CowPimp** · 03-05-2006, 12:34 PM

I definitely prefer freeweight squats. The benefits over the smith squat are numerous. I don't think throwing in machine work is a bad idea, but you should still build a strong foundation with freeweights.

Vlar · 03-05-2006, 01:36 PM

Definitly if you can muster it stick with the squat rack over the smith. Don't worry about the amount of weight on the bar just have enough to do your reps (6, 8 or 10) in good form. Pls read up on good form!. Once your legs get used to the squats, and yes it will take a few hurtful sessions, they will quickly adapt and grow for more weight and because the quads and hams are large muscles you'll be adding on 10# each week. It doesn't take long for you to make someone doing smith squats jealous and scared of your ability to rock real squats!

Choose your weight conservativly because what you already expressed is that you need to get all the other stabilizer muscles on board with barbell squats. When I first started squats I was doing just the bar and two 25# plates.. slowly and surely I'm up to the bar and 160#.

Squaggleboggin · 03-05-2006, 02:06 PM

Not only will your stabilizers not be activated as much as with free weights, but you can easily develop incorrect motor patterns. This can lead to injuries when you do switch to free weights. Do yourself a favor and learn the right way first - use free weights and gain all the benefits of one of the most important movements in lifting.

JerseyGuy · 03-05-2006, 04:05 PM

Alright, thanks for your help guys...I'm going to be switching this week.

The13ig13adWolf · 03-05-2006, 04:11 PM

screw 'not as much'. your stabilizer muscles aren't utilized at all on a smith. no need for them to work when you're on a fixed plane. in addition, long-term use can lean to pattern overload syndrome and injury. this goes for any exercise on a smith, not just squats. single largest piece of garbage equipment in any gym facility IMO.

Tough Old Man · 03-05-2006, 05:47 PM

Quote:

Originally Posted by The13ig13adWolf

screw 'not as much'. your stabilizer muscles aren't utilized at all on a smith. no need for them to work when you're on a fixed plane. in addition, long-term use can lean to pattern overload syndrome and injury. this goes for any exercise on a smith, not just squats. single largest piece of garbage equipment in any gym facility IMO.

I agree, now where's my piece of bazooka bubble gum? You can still keep the funny.

PT

03-05-2006, 11:10 AM	#1
JerseyGuy Registered User Join Date: Jan 2006 Posts: 16	Regular squats vs. squats with a smith rack I usaully do squats with a smith rack, because I feel like it helps me keep my form relatively correct (I'm pretty new to lifting). However, recently I have had a few people at my gym tell me that the smith rack keeps you from getting the full benefits of squatting (in the stomach, etc). What is the general opinion on this? Should I switch to doing them with completely free weights?
JerseyGuy Registered User Join Date: Jan 2006 Posts: 16

03-05-2006, 11:20 AM	#2
Vlar the discipline of steel Elite Member Join Date: Dec 2003 Posts: 125 Photos: 27	Yes .. and prepare yourself for the reasons!
	"For no one - no one in this world can you trust. Not men, not women, not beasts. This you can trust. [Points to barbell]" - Conan's Father

03-05-2006, 12:32 PM	#5
phreak Registered User Join Date: Feb 2006 Posts: 21	you aren't using any of the assistor muscle groups when smith squatting, or not near as much with as with free squats. alot of people think you put more pressure on your knees with smith squats as well. if you are starting out then you should be free squatting, IMO you get better growth overall.
phreak Registered User Join Date: Feb 2006 Posts: 21

03-05-2006, 12:34 PM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,434	I definitely prefer freeweight squats. The benefits over the smith squat are numerous. I don't think throwing in machine work is a bad idea, but you should still build a strong foundation with freeweights.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

03-05-2006, 01:36 PM	#7
Vlar the discipline of steel Elite Member Join Date: Dec 2003 Posts: 125 Photos: 27	Definitly if you can muster it stick with the squat rack over the smith. Don't worry about the amount of weight on the bar just have enough to do your reps (6, 8 or 10) in good form. Pls read up on good form!. Once your legs get used to the squats, and yes it will take a few hurtful sessions, they will quickly adapt and grow for more weight and because the quads and hams are large muscles you'll be adding on 10# each week. It doesn't take long for you to make someone doing smith squats jealous and scared of your ability to rock real squats! Choose your weight conservativly because what you already expressed is that you need to get all the other stabilizer muscles on board with barbell squats. When I first started squats I was doing just the bar and two 25# plates.. slowly and surely I'm up to the bar and 160#.
	"For no one - no one in this world can you trust. Not men, not women, not beasts. This you can trust. [Points to barbell]" - Conan's Father

03-05-2006, 12:13 PM	#4
footballmaniac Registered User Join Date: Jan 2005 Posts: 467	Regular squats are a lot better. I did squats on the smith rack once and that was it. To me its a lot easier than regular squat.

03-05-2006, 02:06 PM	#8
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Not only will your stabilizers not be activated as much as with free weights, but you can easily develop incorrect motor patterns. This can lead to injuries when you do switch to free weights. Do yourself a favor and learn the right way first - use free weights and gain all the benefits of one of the most important movements in lifting.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

03-05-2006, 04:05 PM	#9
JerseyGuy Registered User Join Date: Jan 2006 Posts: 16	Alright, thanks for your help guys...I'm going to be switching this week.
JerseyGuy Registered User Join Date: Jan 2006 Posts: 16

03-05-2006, 04:11 PM	#10
The13ig13adWolf IM Ball Buster Join Date: Jul 2005 Location: I win... Posts: 1,367	screw 'not as much'. your stabilizer muscles aren't utilized at all on a smith. no need for them to work when you're on a fixed plane. in addition, long-term use can lean to pattern overload syndrome and injury. this goes for any exercise on a smith, not just squats. single largest piece of garbage equipment in any gym facility IMO.
	Some people get lost in thought because it's such unfamiliar territory. -G. Behn

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