What exactly is so bad about the smith machine?
I’ve read numerous times that you shouldn’t use the smith machine and that it is evil. But as I work out in my school gym at the moment and it doesn’t have a squat rack and because I don’t have a training partner I can’t do free squats.
So basically what is so wrong about the smith machine. I prefer using free weights as much as possible but I don’t understand this point.
The most common reason people say they don’t like it is it forces you to move within a certain range of motion, which may not be how your body prefers to move. For exam[ple on a squat, while the smith forces you to move the weight straight up and down, most people’s body moves in an arc, so it makes you move in a prescribed, “unnatural” way. With heavy weights, this could be a problem as it may put stresses on joints in a bad way.
[quote]Vietnow wrote:
I don’t have a training partner I can’t do free squats.
[/quote]
Front squats =D
Well,
Ditto the poster about moving in an unnatural plane. The other reason being that you arent having to stabilize the weight.
You will find those who hate the Smith machine, and those who dont. I personally think its a good graduating point for beginners who are transitioning from machine leg press and squat to free squat.
I personally use the smith machine on a regular basis. I use it so that I can pinpoint the quads a little better by putting my feet well in front on my torso. I also use it to help my ROM on free squats by learning what it feels like to go down farther and farther without worrying about the weight and worrying more about my form.
[quote]Vietnow wrote:
I don’t have a training partner I can’t do free squats.
[/quote]
Why do you need a training partner?
Use the squat rack.
And what do you expect from 1 spotter when you collapse under the bar? Sympathy?
deadlifts
Used correctly, the Smith machine has its pluses.
Used incorrectly, the Smith machine has its minuses.
[quote]EnTransit wrote:
I personally use the smith machine on a regular basis. I use it so that I can pinpoint the quads a little better by putting my feet well in front on my torso. I also use it to help my ROM on free squats by learning what it feels like to go down farther and farther without worrying about the weight and worrying more about my form.[/quote]
Bad idea on both counts. You’ll screw up your knees for one thing, and trying to go deeper on smith squats is NOT the same thing as going deeper on real squats. Completely different motion.
Wreckless,
The original poster clearly stated that his school didn’t have a squat rack.
Charles
[quote]Wreckless wrote:
Vietnow wrote:
I don’t have a training partner I can’t do free squats.
Why do you need a training partner?
Use the squat rack.
And what do you expect from 1 spotter when you collapse under the bar? Sympathy?
[/quote]
It’s pretty easy to dump a front squat. Clean the weight, either oly style or continental and front squat it and dump it if need be. Maybe work with higher reps until your situation changes.
two words, maybe three.
bulgarian split squats.
if you don’t like bulgaria, just call it a split squat. no bar needed, no spotters needed. Just a hold onto a couple of heavy dumbells and put the top of one foot on a bench behind you (it will rest there). squat away with the leg that has a foot on the ground.
this will hit the legs pretty good, enjoy.
Aye exactly as someone who has chronic lower back problems,single leg and split squats are the staples of my lowerbody routines.