squat vs. smith machine

[aznymadness]

guys i need some advice. When I do squats i use the smith machine because I know that I can go parallel or below parallel. When I use the squat rack I have a tough time getting to the parallel level. I know using the squat rack is better for building strenth. Can you guys give me some tips to help me get lower on my squats when I use the squat rack. thanks alot

 

[evansss]

use less weight would be the most obvious answer. I dont know how long you've been doing them, but when I started going heavy, i would do box squats to get an idea of where parallel even was. Most people do not hit or break parallel despite what they will tell you. Cut whatever you do in half and just focus on form. Once you get the form down, the weight'll pile on. Other than that, pick a spot on the wall above you and stare at in throughout your lift. that will keep you from dumping the weight and should keep your form decent. Im sure theres more to do but these were the tips that helped me the most.

 

[Aztech]

use less weight on the free weights and go Ass to Ground (a2g). There is no mistaking you are going low enough from here.

 

[Juggernaut2148]

Do a search on a member named Pfheezer ( I don't know if he is a member here or not, I know he is over at my other board) If he is here I'm sure he posted more than a few squat threads. If you can't find any let me know and I'll send you a link to my other board. Bro knows his stuff when it comes to squats.

Everything deals with mechanics, form and amount of weight.

 

[Dlove]

What helped me was this. since squat racks just about always face the mirror its easy. have someone stand along side you while you squat with just the bar. watched the mirror very intensely as you squat and when your spotter says you hit parralel than you will know by where your looking everytime there after from the mirror. if your in a rougher style gym you could even mark the wall or mirror with a little sticky.

 

[ManOfMuscle]

Be a man and stay out of the smith.

 

[DocJ]

Try going low with a very wide stance first, then gradually move your feet more narrow.

Whatever you do stop doing squats in the Smith, it places a ton of shearing forces on your knees = not good.

 

[getfitdoc]

learn how to box squat.

It will help with your depth, and it will help you make the transition from smith to free squats by teaching you to sit back.

 

[darthtexan]

Stay away from the Smith machine. The only exercise I would consider doing on a smith machine is one legged squats. And even with that I would be reluctant to go on a smith machine. If you cant break parallel on squats you are simply using too much weight. Reduce the weight. It is my opinion that you can develop massive legs without a lot of weight on the squat. Please dont be afraid to do this. Most people dont squat anyway, so they wont have any right to make fun of you for using light weight. I have much more respect for someone who is squating just the bar with perfect form than someone who jerks up 1000lbs on the leg press.

To help you break parallel, try to actively pull yourself down with your hip flexors on the descent. When your abs have touched the top of your legs, you have hit parallel. Push up with the balls of your feet, NOT YOUR TOES. Innitiate the squat from the knees, do not buck your hips as this could lead to injury. Bucking the hips is tempting for people to do because it allows you to push up more weight. Dont do it.