SheLifts

How do you say how much weight you have on the smith machine?

Do you include the weight of the bar or just the plates you add?

Current 1 Rep Maxes:
Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

AKIRA

For totality, I just say what I put on the bar. Every Smith machine's bar weighs differently, usually not by much.

I know what people are going to say about this thread, but I have to ask again, why is the smith machine so bad? I was about to start up an argument at the gym about it, but I have no real reason to say not to use it unless the person is post-injury or has postural distortions....even then I believe that could be shit.

Seriously, if someone was praising the machine over a squat, what could you say in your defense that can render the debater's reasonings useless.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Gazhole

The smith machine uses a forced (fixed) plane of motion.

If you took a side view of a regular barbell squat, and superimposed it over a smith machine squat you'd see that the smith version is not natural at all.

Just like most (all?) other machines.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

AKIRA

Now that I understand...

Lets say someone claimed that without the smith machine, they couldnt do a movement such as a squat, but they wanted to. In other words, if they cant do it via free weights, but can with the smith machine, how can you convince them that a natural movement exceeds what the smith machine provides.

A person that cant do a squat free weights style, like a BW squat has more going on than just strength...but I need a better scenario. Like someone that doesnt have problems but 'prefers' the smith machine.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Gazhole

Well, problems can be overcome - look at Mike here, he's come on leaps and bounds in his quest for the squat.

My main arguments would be the prevention of injuries that an un-natural plane of motion would cause; and the fact that since the weight is stabilized for you the smith squat doesnt recruit stabilizing muscles as much as a regular squat would.

I think youll agree that a smith squat is "easier" in terms of how much weight you can lift than a free weight squat?

Harder = more work to be done = greater benefits in functional strength, muscle recruitment, and GH release in the body.

Sure, at first you'd have to drop the weight switching from smith to free weights, but in the long run you'd definitely see a positive carryover into a lot of other free weight lifts aswell.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

AKIRA

The answers seem quite obvious and more than reasonable, but why do so many people use the smith machine over the squat rack? Ease?

Has anyone ever seen someone get hurt from working on a smith machine?

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Gazhole

As far as i can see theres two main reasons:


1- EGO
The average gym-goer doesnt care about the plusses or minuses of different equipment, they just want to believe they can lift a tonne of weight.

2- Ignorance
They simply just dont know better.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

AKIRA

I remember a vid I posted in Open Chat a while ago of this schmuck working out with his buddies on YouTube. He had hip hop as a background and he and his friends were working out on a smith machine using an incline bench.

In the comments, he totally got creamed by other spectators. Constant comments and questions like "why are u using the smith machine?"

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

NordicNacho

Only reason I could think of is you don't have a spotter

http://www.roqofthe80s.com/#

Bakerboy

Their is also the balance factor. When you work with free weights ie) a free weight back squat compared to a smith machine you have to balance the weight as you move it down and up- this is why uni-lateral freeweight and BW exercises are so good to do. The more you have to balance a weight through greater range of motion the more muscle fibers you recruit- which is what we all want.

No strength within, no respect without - Kasmiri Proverb

AKIRA

Thats actually a very good reason.

I do remember doing heavy weighted lifts on the smith machine and it was actually a pain to turn the bar onto the hooks. I forget what lift it was...might had been bench.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Bakerboy

That's why they invented squat cages. What I always hated about doing anything on a smith machine was that twist you have to do to get the bar hooked.

No strength within, no respect without - Kasmiri Proverb

AKIRA

Yep. That twist is bad at the start and the end.

I can see people passing up the squat cage for self spotting cuz of the convienience of the smith.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Gazhole

I just substitute Hack Squats or one-leg variations.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

slip

Its great when you have to work with someone who is very uncoordinated. Have only put 1 client on it, but its proved invaluable.

Apart from that - Ego, no spotter, lack of confidence.