Smith-Machine

[vortrit]

I know that for a majority of stuff I'd be better off staying away from the smith machine. But the thing is, the gym I go to is very limited on free weights. I do have free weights at home, and they do have a lot of dumbbells there, and a few other things. Personally, I've prefer training with free weights, and I've read topic after topic on "free weights vs. machines" but the question I am trying to ask is does anyone think that there is anything benificial I can be using a smith machine for?

 

[PWGriffin]

nope

edit


maybe calf raises? lol


You can use the bar as a way to do inverted rows or pull ups or push ups.

 

[CowPimp]

I say the occasional usage doesn't hurt anything, but I still don't use them ever.

 

[P-funk]

supine pull ups
bench throws

can't think of anything else.

 

[AKIRA]

nope

edit


maybe calf raises? lol


You can use the bar as a way to do inverted rows or pull ups or push ups.

I have used them with a block of wood religiously for calf raises.

 

[vortrit]

Thanks. I've mostly been using it for standing calf raises. Sometimes I'll use it for shoulder presses, but I've moved most of those over to dumbells. Sometimes I'm bad about skipping my calfs though. I shouldn't be, but they are already huge. I mean compared to the rest of me. I don't know why but my calfs grow like weeds.

 

[Tatyana]

Squats and lunges

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x
x

T

 

[PWGriffin]

Squats and lunges

x
x
x

T

I think the smith is terrible for both of those movements especially.

 

[mike456]

Squats and lunges

x
x
x

T

 

[vortrit]

I think the smith is terrible for both of those movements especially.

Ditto. I'm currently using dumbells for both. I'd prefer the barbell for squats, but it's hard to do at home without a rack. My only other option is to figure out how to do them with an EZ Bar because that's the only bar they have at the gym.

 

[CowPimp]

Ditto. I'm currently using dumbells for both. I'd prefer the barbell for squats, but it's hard to do at home without a rack. My only other option is to figure out how to do them with an EZ Bar because that's the only bar they have at the gym.

Option #3. Find a gym that doesn't suck so bad, heh.

 

[vortrit]

Option #3. Find a gym that doesn't suck so bad, heh.

I already have another gym membership. However, this one is open 24/7/365, and works with my schedule. I work nights, etc.

Not to mention the fact it's only 20 bucks a month.

 

[CowPimp]

I already have another gym membership. However, this one is open 24/7/365, and works with my schedule. I work nights, etc.

Not to mention the fact it's only 20 bucks a month.

I was just joking anyway. I know you picked this place for a reason.

 

[CowPimp]

By the way, you can always do Bulgarian squats, split squats, 1leg RDLs, etc. This way you can get some good overload without the need for huge weights, and dumbbells work perfectly.

 

[PWGriffin]

By the way, you can always do Bulgarian squats, split squats, 1leg RDLs, etc. This way you can get some good overload without the need for huge weights, and dumbbells work perfectly.

yep, I did OL RDL's with 40lbs and it sucked!!

Anybody else almost fall over with the OL RDL's? It's super embarrassing to lose your balance in a big ass gym!! I can hear the bodybuilders now....

"heh, silly little man"

 

[vortrit]

By the way, you can always do Bulgarian squats, split squats, 1leg RDLs, etc. This way you can get some good overload without the need for huge weights, and dumbbells work perfectly.

Thanks. That's the kind of info I was looking for. I'd prefer to stay away from it, but since it's there I might as well try to get some use out of it.

The company I work with own hammer-strength and I can get benches, etc., dirt cheap, so I'm mainly using it also until I get my home gym completly set up.

 

[mike456]

Thanks. That's the kind of info I was looking for. I'd prefer to stay away from it, but since it's there I might as well try to get some use out of it.

The company I work with own hammer-strength and I can get benches, etc., dirt cheap, so I'm mainly using it also until I get my home gym completly set up.

he is not talking about doing those exercises using the smith machine!

 

[GFR]

Shoulder shrugs
Calf work
Static holds


That's all I can think of

 

[vortrit]

he is not talking about doing those exercises using the smith machine!

Right. Got it. Thanks.

 

[fufu]

yep, I did OL RDL's with 40lbs and it sucked!!

Anybody else almost fall over with the OL RDL's? It's super embarrassing to lose your balance in a big ass gym!! I can hear the bodybuilders now....

"heh, silly little man"

Now and then I lose balance and kind of hobble around, but it is getting better. My right leg I can balance really well, but the left leg I have to concentrate alot. When I first started doing them I was skipping around on one foot for like 10 seconds, I did not want to let my other foot down!

 

[Tatyana]

I think the smith is terrible for both of those movements especially.

please elaborate, I was planning on using the smith machine for these exercises while I am only training with one leg right now.

And the hack squat.

x
x
x

T

 

[Above Existence]

I use the smith machine for fist-to-fist bench presses and 1-arm bench presses(hand in the middle of the bar)

 

[PWGriffin]

please elaborate, I was planning on using the smith machine for these exercises while I am only training with one leg right now.

And the hack squat.

x
x
x

T

It's just not a very natural movement on a smith. The body does not move in a straight line ever...period. The smith machine is exactly that..a machine. It removes core stabilization as well as the effort to stabilize the prime movers. Let's take squats for example. Core work? gone. P-chain work? DRASTICALLY reduced. So what does this mean?

Free Squats >>>> Smith Squats

Also

Free lunges >>>> Smith Lunges

In every instance you are doing more work and getting more done by using free weights as opposed to the Smith. There is no reason to use the smith over free weights. Some people say it is safer. The word "safe" is a relative term. The first time I hurt my back seriously it was on a smith machine...doing squats. My back hasn't been right since. I've had to take off countless weeks due to reoccuring back pain or pulled muscles. But that's another story altogether.

Are you working out one leg or two now? You mentioned squats and hack squats as well...Can you do bilateral leg movements or is there a reason you mentioned one legged movements?

BB hack Squats are fucking cool, have you ever tried them? They are hard!!

DB or BB lunges are great! Since you aren't using a machine you can do different variations 2. Reverse lunges, walking lunges, cross body lunges, lateral lunges, dynamic lunges. etc.

Sorry for all that....but you did ask for me to elaborate!! lol

 

[CowPimp]

yep, I did OL RDL's with 40lbs and it sucked!!

Anybody else almost fall over with the OL RDL's? It's super embarrassing to lose your balance in a big ass gym!! I can hear the bodybuilders now....

"heh, silly little man"

I'm pretty good at them now. When I did them the first time I would start to tip to the side a little more here and there, but now I can rape these.

 

[blueboy75]

I actually dont mind the occasional incline bench press on a smith, particularly handy if im doing a drop set and on my own.

 

[Tatyana]

It's just not a very natural movement on a smith. The body does not move in a straight line ever...period. The smith machine is exactly that..a machine. It removes core stabilization as well as the effort to stabilize the prime movers. Let's take squats for example. Core work? gone. P-chain work? DRASTICALLY reduced. So what does this mean?

Free Squats >>>> Smith Squats

Also

Free lunges >>>> Smith Lunges

In every instance you are doing more work and getting more done by using free weights as opposed to the Smith. There is no reason to use the smith over free weights. Some people say it is safer. The word "safe" is a relative term. The first time I hurt my back seriously it was on a smith machine...doing squats. My back hasn't been right since. I've had to take off countless weeks due to reoccuring back pain or pulled muscles. But that's another story altogether.

Are you working out one leg or two now? You mentioned squats and hack squats as well...Can you do bilateral leg movements or is there a reason you mentioned one legged movements?

BB hack Squats are fucking cool, have you ever tried them? They are hard!!

DB or BB lunges are great! Since you aren't using a machine you can do different variations 2. Reverse lunges, walking lunges, cross body lunges, lateral lunges, dynamic lunges. etc.

Sorry for all that....but you did ask for me to elaborate!! lol

I have a ruptured achilles so no weight on my left leg, otherwise I use BB and DBs.

So BB hack squats, not sure what you mean?

Is that when you hold the bar in front? I thought they were called frog squats?

I also love this weird Alexander Pederoff exercise on the Smith Machine for delts.

x
x
x

T

 

[Gazhole]

yep, I did OL RDL's with 40lbs and it sucked!!

Anybody else almost fall over with the OL RDL's? It's super embarrassing to lose your balance in a big ass gym!! I can hear the bodybuilders now....

"heh, silly little man"

I did them with a 50lb DB yesterday and im sure i got some looks when i occaisionally hopped and shuffled my way out of danger .

Killer exercise though, my hams are very tender thismorning. I did Bulgarian squats in that session too, which also rock.

 

[LoadedBats]

I have a ruptured achilles so no weight on my left leg, otherwise I use BB and DBs.

So BB hack squats, not sure what you mean?

Is that when you hold the bar in front? I thought they were called frog squats?

I also love this weird Alexander Pederoff exercise on the Smith Machine for delts.

x
x
x

T

It's when you hold a barbell behind your back (Like you would when doing behind the back shrugs) and squat. They're fuck-off hard.

 

[PWGriffin]

It's when you hold a barbell behind your back (Like you would when doing behind the back shrugs) and squat. They're fuck-off hard.

lol yep

 

[CowPimp]

It's when you hold a barbell behind your back (Like you would when doing behind the back shrugs) and squat. They're fuck-off hard.

I haven't done those in a while. I used to do them sometimes when I had my limited equipment setup in my basement. Good stuff.