smith machine vs free weight squat

[Gunghobro]

I have been doing squats on both a squat rack and on a smith machine. I have noticed that I can use a little more weight when I do squats on a smith machine. Also, my form seems to be better on a smith machine. So whats up are there any advantages on doing squats on a smith machine vs a squat rack?

 

[thorsky]

Here's my point of view. The smith allows you to get lazy as you do not need to balance your movement as much. Take squats for example, you can lean forward or backward (or side to side) and the weight bar travels the same linear path. With real squats, you have to keep your form by using your muscles to balance your body. Your application of force is much different when "free".

The smith has it's place, just not in my workouts.

 

[huskyguy]

The free weight squat is best for a few reasons, It is more difficult and it forces the lifter to develop balance and coordination with heavy weights, the smith machine squats work the legs but the free weight squat stresses the entire body much more, so more benefit is derived from it. Both can be dangerous and the illusion of safety is there with the smith machine--I have seen more people hurt themselves on the smith machine simply due to overconfidence and improper form.
Actually a proper squat has a slight arch to the movement, the smith machine is straight up and down which seems to remove some stress from the back but puts too much stress on the knees. I must admit I sometimes use the smith machine and it serves its purpose but I feel a bigger sense of accomplishment and I feel that I got a better workout from free weight squats.

 

[Gunghobro]

Yeah, now that you mention that Husky, I have been feeling some extra stress in my knees after doing heavy squats on a smith machine.

Thanks for the feedback.

 

[Cymric_Knight]

I hate Smith Machines for much of anything. It doesn't feel right to me. Besides, the bar is counter-balanced, thus you would need more weight on the bar to equal the free-weights.

 

[Injectyourspinach]

Smith Machine Squats are shit. They can take the hamstrings out of the movement. Before you say that's okay since you're trying to focus on the quads anyways, consider that the hamstrings are heavily involved as stabilizers of the knees during this movement. Over time, you're asking for knee problems. It's also biomechanically unnatural for the back being forced to go down in a PERFECTLY STRAIGHT line like that.

I occasionally do Shrugs on a Smith Machine because they involve a very short, simple range of motion. Generally, exercises involving larger ROM's and more complex joint movements are more prone to promoting imbalances, joint wear and eventual injury when performed on Smith Machines.

 

[Bast]

"Smith Machine Squats are shit" Couldnt say it better myself!
Stay away from smith! do everything free and take big notice on the movement and dont hurry with the weights in the beginning, i see to many ppl doing that and they wont last.

 

[hornedfrogs07]

"Smith Machine Squats are shit" Couldnt say it better myself!
Stay away from smith! do everything free and take big notice on the movement and dont hurry with the weights in the beginning, i see to many ppl doing that and they wont last.

exactly. I let some bigger guys convince me to do only smiths a while back, but when I got to school and had to do free weights b/c the smiths sucked, my max had dropped from 405+ to below 315. Also, I'd NEVER had knee or back problems until I used the smith, but now I've got both, badly. I walk like an old man, and I'm 19.

 

[josh81]

There is obviously no question on this one, stay away from the smith machine squats. Stick to free weights and you're guaranteed solid results.

 

[Mudge]

I've done the smith, one thing to beware of is the shearing force placed on the knee, just like in a leg extention because of the fixed, and completely unnatural range of motion.

 

[slobberknocker]

just like any machine, it locks you into it's own range of motion which is just horrible IMO.

 

[Prana]

smith machines are only good for shrugs, period.

 

[Gear_Addict]

For me Smith works better since I have back problems

 

[DreDay187]

For me Smith works better since I have back problems

No they don't. That's a bandaid not a solution.

 

[Uso]

For me Smith works better since I have back problems

If squatting hurts your back... It's you not the barbell. You have a mobility and imbalance problem that the smith machine will not only just mask it for now; but I guarantee you will develop even worse imbalances leading to more issues and a worse back. No offense meant, and I don't know what's going one with you in particular; but find out what is wrong and fix it. Squatting is a very natural movement for us.

As for benefits of a smith machine... None in my opinion. Anything that trains the body to not work synergistically is more harmful then helpful. Like said before every muscle in the legs play a vital role in a squat, don't take one out of the game.

And I don't know maybe I'm just being mean but I feel anyone on a smith machine is looking to put in some easy leg work ... Squats fucking suck! And that's why so many of us crazies love them!!

 

[caladin]

I find them great for hanging my towel on and leaning on while resting between free squats.

 

[Warriorblaze]

I find them great for hanging my towel on and leaning on while resting between free squats.

This! Smith machines are only good for keeping douchebags out of the power rack.

 

[BoBoy]

This! Smith machines are only good for keeping douchebags out of the power rack.

^^^^I personally love the smith machine (for this reason^^^^) Squat big or go home !!

 

[BoBoy]

Seriously , I used the smith machine and hack-squat one year , then was taught how to "real squat" the next year and the difference was night&day . My thighs and bodyweight in general "exploded" after just 6 months of squats . Nothing changed my physique like real squats....~Bo

 

[DreDay187]

Seriously , I used the smith machine and hack-squat one year , then was taught how to "real squat" the next year and the difference was night&day . My thighs and bodyweight in general "exploded" after just 6 months of squats . Nothing changed my physique like real squats....~Bo

Bo, you are one of the few who have seen the light! I can't tell you how many people avoid REAL squats at my gym in favor of some bastardized version on a smith machine while loading up 5 plates on each side and doing no more than 1/4 squats. You, Uso, Caladin, and WarriorBlaze are my heroes in this thread