Squat free weight?

[cpals]

At my work we have a gym and I've been working out there and want to start doing the Stronglifts 5x5. However, all we have is what I think is called a Smith Machine... got the two bars on the right and left and the barbell slides up and down.

We do have a rack where barbells can be lifted off of, but there is no squat rack where if I fall down it will catch the weight.

What would you do??? Try and do it free weight but be careful or not risk it and use the smith machine?

Thanks for any tips.

 

[Deeko]

Smith machines are bad. Do you lift with anyone that can spot you? At my gym I don't usually squat in a power rack - but I have spotters.

 

[TallBill]

I'd go free weight. If you think you might fail, get a spotter. I've used the stops once and I was lifting way to much at the time.

 

[brikis98]

Almost any free weight alternative is better than the Smith machine. However, since you at least have squat racks, you are still in a better situation than most. I'd recommend just doing normal back squats and unracking the bar from the squat rack. Be very conservative with the weight you use so that you aren't likely to get in trouble. Alternatively, have someone (or two people) spot you any time you do something risky - however, be aware that it is hard to spot the squat, so you should still be fairly conservative with weights. Finally, remember that if you get in serious trouble, you can dump the weight in a back squat - you sort of let it roll down your back as you somewhat fall forward. If you are using iron plates (and not bumpers), it'll make a hell of a racket, but it's fairly safe and easy to do (just make sure no one is behind you). If your gym has some kind of soft mats, you could lay them on each side of you so the weight lands on them instead of the floor for some cushioning.

 

[Koing]

Push yourself but don't go crazy.

Koing

 

[KoolDrew]

I don't understand how anybody can squat in the smith machine. The one time I tried it not too long ago it felt so unnatural I couldn't squat for crap.

The smith machine has *some* decent uses, but squatting is definitely not one of them IMO.

 

[SociallyChallenged]

I don't understand how anybody can squat in the smith machine. The one time I tried it not too long ago it felt so unnatural I couldn't squat for crap.

The smith machine has *some* decent uses, but squatting is definitely not one of them IMO.

For example, you can use the smith machine for pullups, inverted rows, dips, etc. My favorite use for it, however, is as a very expensive towel rack.

 

[Spamela]

For example, you can use the smith machine for pullups, inverted rows, dips, etc. My favorite use for it, however, is as a very expensive towel rack.

at my gym some people use the Smith machine for bench press
while their lower torso is elevated (legs straight up in the air) for that extra ab burn. fail x 2

 

[norsy]

Many of the smith machines have sort of a rack in their inner side which you can use to load and unload a (free) barbell from. This is the only option in gyms (like mine 🙁 ) without a power or squat rack. But since you're standing inside the rack it greatly reduces the space you have to do the movement since you can hit the rack on the way up if you're not too careful. But that can probably be seen in a positive light since it can be said to enforce very strict form 😛
Or else you can probably go with front squats and up your sets in deadlifts to compensate. Would this be a good alternative?

 

[SociallyChallenged]

Many of the smith machines have sort of a rack in their inner side which you can use to load and unload a (free) barbell from. This is the only option in gyms (like mine 🙁 ) without a power or squat rack. But since you're standing inside the rack it greatly reduces the space you have to do the movement since you can hit the rack on the way up if you're not too careful. But that can probably be seen in a positive light since it can be said to enforce very strict form 😛
Or else you can probably go with front squats and up your sets in deadlifts to compensate. Would this be a good alternative?

Front squats would be fine, but he's going to be able to front squat more than he can clean very quickly.

 

[EightySix Four]

Find a way to do it right, have a spotter when it gets heavy. Me and my roommate have been doing 5x5 for the last 5.5 weeks and I'm up 12lbs body weight, I started with the bar on squat and I am doing 165 5x5 tomorrow (I increased my weight dramatically when the initial soreness wore off).

Make sure you're doing the overhead press properly (elbows out), it took us a few times to get it right, and it's still tough.

 

[Koing]

For example, you can use the smith machine for pullups, inverted rows, dips, etc. My favorite use for it, however, is as a very expensive towel rack.

Thats my 2nd choice my favorite is to do CURLS in the smith machine

Koing

 

[Eric62]

For example, you can use the smith machine for pullups, inverted rows, dips, etc. My favorite use for it, however, is as a very expensive towel rack.

Funny 'cause it's true. Also good for hanging leg raises...

 

[zebano]

Find a way to do it right, have a spotter when it gets heavy. Me and my roommate have been doing 5x5 for the last 5.5 weeks and I'm up 12lbs body weight, I started with the bar on squat and I am doing 165 5x5 tomorrow (I increased my weight dramatically when the initial soreness wore off).

Make sure you're doing the overhead press properly (elbows out), it took us a few times to get it right, and it's still tough.

Just curious, how else do you do an overhead press? If my elbows were in front of me I'm not sure my forearms would pronate enough to properly grip the bar.