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Smith Machine??

blaind6 Posts: 63 Joined: 2007/03/27	2007/05/07, 08:56 AM Is squatting with the smith machine as effective as with a freeweight bar? I don't have a spotter and am not comfortable with the freeweight bar but I dont want to continue to use the smith machine at the cost of making gains. I dont max out, I generally do 4 sets of 12 with anywhere from 170-220 lbs depending on how I feel that day. The thing that I am most concerned about is hurting my back. Definitely dont want to have to miss work or days at the gym.
Speeder Posts: 226 Joined: 2003/03/14	2007/05/07, 10:47 AM Smith machine does the supporting for you, so you don't activate as many stabilizing muscles. Lower your weight, and try it freestanding. You will see its not really that awkward, and I do it without a spot.
blaind6 Posts: 63 Joined: 2007/03/27	2007/05/07, 12:10 PM cool, Ill give it a shot. I figured that there was probably a disadvantage to using the smith machine.
jaytori129 Posts: 657 Joined: 2006/11/14	2007/05/07, 12:39 PM i went from free bar to smith and vice versa I like smith if working out at the gym helps you learn and keep your form....if needed to work on it it does not work the core muscles as well but i add those in when doing them on smith but when doing smith make sure you keep your feet flat and push up not out i see alot of the guys at gym push frontwards to lift heavy weights on smith all they are doing is using the cage to support some of the weight as opposed to actually pushing it up
	2007/05/07, 02:55 PM Make sure you're going low....most people do 1/3....which is bad for your knees and results....the top of the knee should dip below parallel relative to the floor...
blaind6 Posts: 63 Joined: 2007/03/27	2007/05/07, 02:57 PM Do you mean that my upper leg should go below parallel in relationship to the floor? As in my but goes below my knees? Sorry, just trying to get a picture of what you mean. Thanks
jaytori129 Posts: 657 Joined: 2006/11/14	2007/05/07, 10:40 PM i learned proper form by following these 3 simple tips: when starting find a box or if at gym a bench that when you sit on it it puts your legs at 90 degrees or a little more, secondly to check proper form you can stand with you legs flat against side of a bench and squat down(no weights) if you push the bench with your legs you are wrong, if the bench stays still your legs are good but remember 3. you are SQUATING not bendin over sit into just likw you would without weight i personally am not that flexible and i still go parrallel to floor(like when you sit in a proper height chair) 90 degree bend without hurting
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/05/07, 11:13 PM http://strengthnspeed.com/images/kirk.jpg Captain Kirk. http://www.building-muscle101.com/images/squat.jpg Figure -------------- Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
blaind6 Posts: 63 Joined: 2007/03/27	2007/05/08, 08:33 AM appreciat all the info guys...thursday is leg day, Ill let ya know how it goes!
asimmer Posts: 8,201 Joined: 2003/01/07	2007/05/08, 09:35 AM Just my .02... I used to hate the smith machine - but my trainer took away my free standing squats for a while and had me doing smith squats - feet forward, lening into the bar so your back ends up being straight when you squat...I was doubtful - but lo and behold, when I got to go back to freestanding squats - my form was better and my strength was better. I guess I would say - do a variety of squat movements. Go for depth and quality of movement, not ego. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/05/08, 09:42 AM ============ Quoting from asimmer: I used to hate the smith machine - but my trainer took away my free standing squats for a while and had me doing smith squats - feet forward, lening into the bar so your back ends up being straight when you squat...I was doubtful - but lo and behold, when I got to go back to freestanding squats - my form was better and my strength was better. ============= This is something I notice whenever anyone does front squats for a while. The more upright stance and increased flexibility are a huge help when switching to free squatting. Plus it teaches you to brace better with your abdominals. -------------- Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk