What is everyone's opinion on this? Some articles I read say that they dislike using the Smith machine for squats because of the extra stress on the knees and lower back, but others don't seem to mention this. Any thoughts?
Weight lifting question: Smith machine for squats
- Thread starter yankeesfan
- Start date
It all depends on your form. Everything being equal I'd go without a machine for squats. I have a chronic knee problem which will act up sometimes, when it goes off I have to use a machine or guide (Depending on the equipment available) to keep my posture correct while squatting.
The hardcore guys will tell you that nothing compares to good old fashioned free weights. Going without a machine helps build your stabilizer muscles and your core b/c you have to balance and control the weight without any help. A machine will help keep you in better form though and can save you if you lose control of the weight. Either one is better than sitting at home on the couch though. But if I had to choose, I'd go with free weights.
I always thought the problem was the strict motion means less of a true workout, because you aren't having to stabilize during the squat. Though the strict motion argument causing damage to knees and lower back makes sense in theory.
I don't think I'd completely give up on regular squats, but I like smith machine squats. You can load up with more weight, you don't have to worry about having a spotter (or two), and if you do it right you can still get an OK range of motion. And I think the risk of injury would really only be high for hardcore gym rats.
I don't think I'd completely give up on regular squats, but I like smith machine squats. You can load up with more weight, you don't have to worry about having a spotter (or two), and if you do it right you can still get an OK range of motion. And I think the risk of injury would really only be high for hardcore gym rats.
The smith machine DOES NOT help your form at all. In fact it helps you build bad form. With the smith machine the bar moves up and down in a straight line. With a real squat you need to sit back, causing the bar to move, which you cannot do with the smith machine. A real squat should be all hams and glute because you sit back with little to no stress on the knees. A smith machine causes your knees to move forward (they should not move at all on a real squat) and use your quads. Completely wrong form. Puts a lot of stress on your knees and lower back, and you will never squat heavy weights this way.
There really is no reason for a smith machine as if you don't have a spotter get a power rack.
There really is no reason for a smith machine as if you don't have a spotter get a power rack.
EvilYoda
Lifer
- Apr 1, 2001
- 21,198
- 9
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I don't feel too restricted when on a smith machine, but I only use it when I want to isolate muscles instead of the usual complement of stabilizing muscles...also, I'll usually do sets of front squats at the end of a routine and will usually use a smith machine because my legs are close to giving out.
I don't mind them...just use them sparingly.
I don't mind them...just use them sparingly.
As someone suggested, good for isolating particularly when doing front squats. Good for end of workout.
i use it exclusively for squats and i always wear my belt on there too
i also use it for chest/shoulders love the form it gives
i also use it for chest/shoulders love the form it gives
TallBill
Lifer
- Apr 29, 2001
- 46,017
- 62
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Hell no! I've never used the Smith Machine and hopefully never will. I avoided it from the start for a reason. Started squats at a mere 135, got my form down, and am up to 3x5x255 now with good form. And I'm tall so I have to move about twice as far as you runts.
You can also use dumbells for squats, easier to control and your arms have to continually work during the squat.
Well first of all if you want to isolate a muscle group, a compound exercise is not the way to do it. Quads? Leg lift. Hams? Inverted leg curl. etc etc. Also unless you are competing in body building or hitting a weak point there is no need to isolate a muscle group. Compound exercises are what get you big and strong. Also with the smith machine you are not getting in all those stabilizer muscles. Think they are not that important? Look at your bicep if you have little fat. Now look below it, see the muscle, kind of looks garden hose size. That's a stabilizer, and it also is a long wide (runs completely under your bicep) along your whole arm and puffs out your bicep and tricep. Want big arms?...that muscle is key. You aren't going to get it by doing curls.
Alright, since I don't have a spotter it looks like I'll be going to the power rack and doing real squats from now on, starting with a lower weight to build up the stabilizer muscles that it seems I've been neglecting.
And retraining your central nervous system.
Read up on box squats they will help you get the right form.
Nocturnal
Lifer
- Jan 8, 2002
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Are squats really bad on the knees though? What if you perfect your form, is it still bad on the knees? I just got a gym membership and I'm scared YOUKNOWWHAT to do squats or anything that will stress my knees. I'm already a big guy and don't want to damage my knees so early.
BeauJangles
Lifer
- Aug 26, 2001
- 13,941
- 1
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I agree with SVT Cobra... Smith Machines build bad form. Like he said, good squats involve more than straight up - straight down motion. Do yourself a favor and squat freeweights with a spotter (please use a spotter). Make sure you don't ride up on your toes, sit back into the squat, and enjoy.
Machines suck to me because they constrain you to a fixed path or plane of motion, and pretty much nobody's extremities and joints are of the exact geometries to coexist within that framework. You end up trying to reposition yourself around the machine mid-exercise (perhaps subconciously), or else live with weird out-of-plane stresses on your joints. Either way, this becomes more dangerous as you increase the weight you're moving.
The bar doesn't move in a purely vertical line on a squat, but it does when you're squatting in the Smith machine, whether your lumbar spine, hips, knees, and ankles like it or not. Again, this may not be an issue with light weights, but as you progress, suddenly you start developing nagging joint pain, because the machine is effectively giving you piss-poor form. The more range of motion with the exercise, the worse it is. My only use for a Smith machine is standing calf raises, with a ROM on the order of a few inches.
The bar doesn't move in a purely vertical line on a squat, but it does when you're squatting in the Smith machine, whether your lumbar spine, hips, knees, and ankles like it or not. Again, this may not be an issue with light weights, but as you progress, suddenly you start developing nagging joint pain, because the machine is effectively giving you piss-poor form. The more range of motion with the exercise, the worse it is. My only use for a Smith machine is standing calf raises, with a ROM on the order of a few inches.
TallBill
Lifer
- Apr 29, 2001
- 46,017
- 62
- 91
Hmm, the only thing that I've heard about box squats is to be careful not to slam down on the box and compact the spine, but now I've done a bit research and it looks feasible for me to try.
My only question, do you actually sit down, then get up?
Also, the magic muscle, what do you do since curls dont work.
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