Gym question - smith machine vs regular squat

[Herbie]

Just a question for you gym junkies out there regarding the positives/negatives of squatting with a smith machine over a free weight squat.

I have heard mixed responses and don't want to do myself an injury - i have joined a gym in the CBD and tried a smith machine tonight and it felt good but have been told it puts excess pressure on your knees etc.

All advice welcomed...

Herbie

[irdizzle]

Positives. Don't need a spotter. no fear of plates sliding off and injuring someone else.
Negatives. Using less core stabilisers as you take the balancing equation out.
I think it's not so much excess pressure on the knees but the sheering forces placed on your lumbar region if your feet are placed too far forward or too far back of the bar in the smith machine. It's difficult to get the movement wrong with the free squat. I'd go the free squat everytime. hope this helps

[Herbie]

Cheers man - sounds like good advice!

[JAFA]

Positives. Don't need a spotter. no fear of plates sliding off and injuring someone else.
Negatives. Using less core stabilisers as you take the balancing equation out.
I think it's not so much excess pressure on the knees but the sheering forces placed on your lumbar region if your feet are placed too far forward or too far back of the bar in the smith machine. It's difficult to get the movement wrong with the free squat. I'd go the free squat everytime. hope this helps

Exactly all of this ^^

[Xuaxace]

A smith machine has a very unnatural bar pathway, combined with different personal leverages it is usually a recipy for disaster. Overall it won't make you as strong as as free weights.

[Hewie]

Positives. Don't need a spotter. no fear of plates sliding off and injuring someone else.
Negatives. Using less core stabilisers as you take the balancing equation out.
I think it's not so much excess pressure on the knees but the sheering forces placed on your lumbar region if your feet are placed too far forward or too far back of the bar in the smith machine. It's difficult to get the movement wrong with the free squat. I'd go the free squat everytime. hope this helps

I disagree ... In terms of movement its actually quite easy to get the movement wrong with a free weight squat.

A smith machine has a very unnatural bar pathway.

^^ This

I do think a free weight squat is better than a smith press squat ...... but on the other hand I dont actually think you have to do squats at all to develop leg strength.

[Herbie]

cheers guys, seems that learning to do it with free weights is the way to go - better results, bigger range of motions and less injury risks...just have to make sure I have a spotter if I plan on doing it til failure...

[Maxo]

Have you had someone show you how to do it properly?
(in the gym, not via a youtube video)

[Herbie]

no, not yet - but have a session tonight with a mate whos a PT and squats regularly - going to get him to run me through it to make sure I am doing it correctly...last thing I wanna do is go in blind and fuck my back up or something!

[Maxo]

Anything involving possible anus prolapse & back injury = form > weight.

[JAFA]

...... but on the other hand I dont actually think you have to do squats at all to develop leg strength.

Not to derail the treat, but can you please tell me what other exercises I can do for leg strength?? Very interested in this.

[irdizzle]

but on the other hand I dont actually think you have to do squats at all to develop leg strength.

You don't have to do squats to develop leg strength but it's e prime-mover exercise just like the deadlift (real man's exercise) which utilizes many other assisting muscle groups to complete the movement. It's like killing two birds with one stone rather than simply sitting on a leg extension/curl machine.

[moshriff]

Some small tips to help out:

1) Look up
2) Bum goes back first (helps develop good posture/form)
3) Curl your toes up so you are not rocking forward...should be driving through your heels
4) Knees over your feet, not inside them!

Just start light so you can concentrate on getting your form right...as others have said if you get that wrong you'll do yourself a serious injury when you start stacking weight!

[Commander Keen]

Yeah.. Smith machines are an expensive waste of space.

[Barfridge]

Commander Keen's mum gives a far superior workout

[Commander Keen]

I didn't think you could afford it. Are you still on Zambia wages brah?

[I Fancy Holidays]

Fuck squats, Clive is my hero!

[Cap'n James086]

Not to derail the treat, but can you please tell me what other exercises I can do for leg strength?? Very interested in this.

Glute ham raises.

[Professor Redfern]

Commander Keen's mum gives a far superior workout

I'd squat on her rack.



In all serious Moshriff just gave some gold pointers, these are basically the same ones I get people to focus on.

I hate it when people say, dont let people your knees go past your toes, it makes no sense.

Make sure you also get your form re-checked from time to time to ensure it hasnt changed as you have added weight.

Also Walking lunges, hack squats, dumbell squats hammy curls etc etc are all good and pretty safe, if you take the time to learn.

[Herbie]

heaps of good advice cheers...

and dear god - clive even pops up in squat threads now...is nothing sacred?