The criticism that veteran lifters have with it is exactly the same as with a smith machine. In some cases, the Smith machine itself has a counterweight that reduces the weight of the bar, and often there is no way to know by how much. im at college right now and im using the facility they have on campus. Smith machine split squats. OP here. i have a question about deadlifting. The main exercises people use the smith machine for are squats and shoulder/bench press. gained 20 some pounds from doing the workouts i’ve found here as well as getting my nutrition in gear. Quad-dominant Squats. If you struggle at any point within the rep, you have a lot of chances to lock the barbell. Apr 9, 2008 #11 bad for your knees and not as effective as real squats. u/[deleted] • Dec 19, 2015. Smith machine squats are good for those starting out and don’t know how to squat properly. Especially at this early stage. For my glutes I do smith machine squats as well as using the kickback glute machine at the gym. There is one main factor that Machines offer over Barbells. When you use free weights, it takes more energy to keep them stable. View Profile View Forum Posts ... bench press strength was about 16% higher for the free-weight bench press as compared to the Smith machine bench press. I'm going to be doing a fbw 3 times a week with just compound movements and I wanted to know if it is ok to do bench presses and squats using these supporting machines because it's easier for me to keep my form, or if it is best to just do a plain squats and bench presses. We're probably all familiar with free weights being superior to smith machine exercises, however have we ever thought about if this is true or not? You just gotta find out what works for you. In all cases, less effort is required to stabilize the weight, making the lift easier. Smith Machine Squats for Safety. Whether you're doing bench presses, squats, or overhead presses, you can face either way in the machine since you push the bar in a 180-degreee vertical path. The day after I do the squats my glutes are hurting badly and I was worried I am bulking my butt not the other way around. Smith Machine. Each one offers advantages and benefits. I currently use Planet Fitness because I'm a poor grad student and that's what I can afford and what's available to me at the moment. Thanks . Why the Reverse Band? Greater freedom: With the squat rack, you aren’t forced to stay in the same path, like you are on a smith machine. When you are are squatting it feels like you are going to die! Share the link. Torrtrefireto. Probably the number one reason for using the smith machine is for safety reasons. The Smith machine is a weight machine used for weight training.It consists of a barbell that is fixed within steel rails allowing only vertical or near-vertical movement. The reverse band has two roles. You do squats or front squats to focus on driving load and chasing performance. Place your feet about a foot further forward than you would in a regular squat. As we all know, the Smith machine has several notches where you can lock the bar in. Both exercises can be beneficial for some and not really for others. Im new here to T-Nation. If you are benching or squatting, it is much easier and safer to switch up grip and stance with a Smith Machine to hit different parts of the muscles you are working. My question is if I am trying to build lean muscle (not make my butt bigger) how many reps/sets should I do on the smith machine. No weight lifted on any machine is the same as using free weights. Hello everyone. The most common free-weight mistake people make … That weak link is eliminated with the Smith machine. You can concentrate solely on quad stimulation and hit failure safely. If your gym does have a Smith machine, here are Tumminello’s top three exercises to perform. If you are skinny and wants to add some weight, then Smith machine deadlift is the exercise for you. The Smith machine gives you some leeway and allows you to really focus on nailing your quads. Expensive: Smith machines are generally more expensive than squat racks. Smith Machine Split Squats How to do it: Duck under the Smith machine barbell and rest and hold it across your upper back. C2: Smith Machine Squat: 3: 8: Throw a 45-pound plate on top of your lunging load and do 8 deep reps. For example, use 25 pounds on each side for the first set of lunges, and then add a 45-pound plate for the deep Smith machine squats. Stand with your feet together, and your core braced. Apr 9, 2008 #12 Thixotrope said: I do not advocate smith squats because they force your body into an … Stand in the middle of the machine and in front of the barbell with the bar resting on your shoulders. Well, if your Smith machine is the straight-up-and-down type, your orientation toward the bar doesn't matter. S. New member. Using a Smith machine means you can load your muscles with more weight while making balance much less of an issue. Multi-time strongman winner Jouko Ahola uses the Smith machine for his front squats during training. If you have been taught how to squat correctly the first time, you will be very safe on the smith machine since the bar will be guided during your movement and will allow you to use more weight than you would have used starting out with normal squats. Psychological assurance that you aren’t going to be crushed. Even without much knowledge on exercises, performing Smith machine deadlift the proper way assures you a healthy body because the compound movements target many muscles. Instead of you controlling the pathway of the barbell, the machine works in a fixed pathway. If you have a Hack Squat machine, I say use that instead. Front squats force you to have a more upright stance with a straight back which is a common mistake in new lifters. Awards 1. In my opinion, this allows for a generous amount of safety. I've had better results with that than SMS. If a person is hesitant to squat or bench, the Smith Machine serves a big purpose once again in providing a sense of safety and security, all while still being able to get a good workout in. OH YEAH! Nobody wants to get stuck on their last forced rep. 03-01-2008, 06:11 PM #5. kyle1867. It's far easier to hold the bar in the rack position with a Smith machine than with the barbell. Additionally you'll … When performed on a squat machine, it does little for the stabilizer muscles, which are the key to the overall strength development. Découvrez notre sélection de Smith Machine, Cage à Squat et Rack à Squat, idéaux pour avoir des appareils de musculation très complets ! CHAPS Registered User. First, the Smith Machine isn't a great way to do squats. Venez les découvrir en ligne ou les essayer dans tous nos magasins FitnessBoutique. In any field, I think it’s prudent to first look at what the best are doing. Also, the Smith machine will come with safety catches that you can put in a preset location under the bar. Completing squats on a Smith Machine involves using the barbell on the machine as resistance. Smith machine hack squats are a nice addition to the big basics. But Smith Machine squats are fine but more experienced lifters use them for fine-tuning. Join. The smith machine does an excellent job of giving you the option to safely hook the bar into a locked position to quickly terminate execution should you run out of strength. Judging from the long line usually found around the machine its ubiquity should not be a surprise; it is a popular piece of equipment. But what happens when you bench on the Smith machine? Look at any sport and take the top 100 athletes. Since the bar is in a completely straight path, it means you don’t have to focus on stabilizing the weight. Lots of people are down on the Smith machines, and I would avoid most Smith machines for anything becuase they force unsafe and unnatural movement, but my work gym has something called a 3d Smith machine. This is a good exercise for building leg size. Is it better to squat 185 lbs on a smith machine or do goblet squats with an 80 lb dumbell? It's pretty dangerous (sheer forces on your knees, awkward positioning, false sense of security, lower back issues, single plane of motion, read more in the link). Smith machine lunges: Backward lunge: TRX lunges: Lateral lunge: Bulgarian split squats: Walking lunge: Deficit lunges : Lunge jumps : Split squats : Split squat jumps : Step-through lunges : As with squats, there are lots of different lunge variations to choose from. Some Smith machines have the barbell counterbalanced.The machine can be used for a wide variety of exercises though it is most commonly used to perform "Smith machine squats The muscle mass increased will make you larger than when you started. View … Find out what their training has in common. Je le répète, ne considérez pas la machine Smith pour le squat, le développé couché, le soulevé de terre ou encore l’overhead press. While a squat rack is a very basic piece of equipment, the smith machine has many more parts and components. However, squat strength was about 4% greater for the Smith machine as compared 03-01-2008, 06:15 PM #11. The Smith Machine Workout. A conventional barbell back squat works both the glutes and quadriceps in each repetition. Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. The Smith Assisted Squat Machine is a common fixture at most well equipped gyms. So why do so many fitness aficionados flock to this muscle building machine? The other advantage here is that you can do high reps. they have 3 smith machines and 1 squat/clean/whatever the hell you want to do in it rack. You can also do lunges and bent-over rows too. Increase the weight after each set of lunges as you'll be supersetting the lunges with Smith machine squats. Couldn't fit my details into the limited space. After a hard session I am just as sore off the smith machine squats as I was on the free squats, so I am assuming that I must be doing something right. Rictor33 Member. Squat Rack Pros. been reading for 3 or 4 months. 4y. [deleted] 9 29. Smith machine is hell of alot easier, and the bar is only 15lbs. I dont know if this is the regular name but at my gym they call they smith squat machines. Especially when you lift to failure. Awards 1. However, in this case lower weight front squats will be much better for you than smith machine squats. 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