posted Thu, 11/09/2017 - 02:32
3489
Squats on Smith machine....any suggestions?
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Ok so I just joined a gym that only has Smith machines for use of squats. I know how important it is to use free weights for squats due to the use of stabilizing muscles that are unfortunately cut out with the use of a machine but I have no other choice right now. When i use it my lower lumbar is forced to go into flexion which inevitably forces me to stop due to overwhelming pain. Does anyone have any pointers on how to use it so that it does not put much pressure on L4 L5? Does stretching help?
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For a taller guy the smith machine should actually be better for you...where are you placing the bar on your back?
Top of my traps.
I would recommend not doing squats on the smith. The bar doesn't travel in it's natural grove. Try front squats with it instead or if you feel you have to squat with it do what others have said with foot placement and keep the weights on the lighter side and do more more reps with longer time under tension.
Btw. I saw my PCP, got bloodwork done, and set up an apt. with a urologist on the 9th of January.
Thanks. I'm just doing single leg now with longer time under tension and decent weight. I have yet to try the front squats.
I have done them before and since the bar cannot travel in its natural path, you have to manipulate your feet placement. I found that stepping one step out in front of me and squatting like im doing a touch n go box squat and that helped me tremendously...i stuck to 15 to 20 reps and got good pumps. I wouldnt advise trying to max out on the squat in the smith machine...i dont think that would be benificial due to the unnatural " up and down motion of the bar". I will say i felt a little off balence until i started the descent of the squat and right then the weight balenced me out.....best advice is start light and see what works for you and the way your joints are hinged....oh and snag some tootsie rolls for me on the way out....lol
good advice
I also do squats with the smith machine just for the safe of my knees for quad training i put 2 plates under each heels knees in line with shoulder ass to the grass i stop i the middle of the exercise for 1 sec i go back up but dont stretch the legs so the tension stays fo this for 6 sets 12 reps you can do hack squat in smith machine just put your feet togheter far forward en go low dont stretch the legs keep the tension. for my hamstrings i lay down flat on a bench on my back feet wide on the bar of the toes pointing outside heels inside go deep no full stretch of the legs 5 sets pyramide weights ip one drop set last drop set negativity ofvthe exercise 5 sec hope this helps you mate
I'm going to dare to be different here and may catch heat but this is MY PERSONAL EXPERIENCE... Stay light. Take about a half step out and it puts less pressure on the back. I fucked up my lower back and sciatic nerve a few years ago and I could not do traditional squats. I opted for the Smith machine. Light weight with high reps and that half step out took pressure of my back and more focus on my quads. Didn't have any issues with knees. Combine this with leg press or hack squat and you'll be good to go IF, like me, you can't do traditional squats. Sometimes we have to make do with what we have and what out bodies will allow us to do.
I don't squat with the smith but I do use for a replacement for hack squats since we don't have a hack machine at the gym. Stepping out from under the bar simulates more of a hack squat and puts a greater tension on the quads and less so on the hams and butt which would occur with a traditional squat.
The PF sux for sure . It's where I lift . Although i have a real squat rack and bench press at home. I'm not ever there. (Oil field). the PF is the only place that is every where i go. What I've found for me and my low back issues is to have my feet out in front of me. It will feel like your falling over but your not. The slides on those machines are angled so depending which way you stand is important. Where i place my feet to pick up a regular bar for squat. About 10 to 12 inches in front of that. Super weird at first maybe it will help.
Thanks for the info brother! I'll definitely give that a try.
A little step out makes a huge difference. Good input.
Your Lumbar is not the issue, paying money for a gym membership to a facility that does not even have the most basic and essential equipment , namely a squat rack, is completely ludacris. Let me guess, the smith machine is located right near the lunk alarm right?
NO GO!! Figure something else out. Smith machine in my opinion is for polishing out some things. Only thing I would use smith machine for lower body wise it weighted lunges. Always wear a belt.
Thanks for advice brother!
Yeah. Don't do it. Have you considered consulting a physical therapist?
bad idea brother!
I would advice picking your purse up which is probably full of tampons and taking that and yourself to a real gym.
Lmfao thanks but I'll keep my purse filled with Tampax where they are.
When he picks it up, make sure he keeps his knees over his toes, core tight and holds his breath. Have to get those squats in wherever he can.
Squatting on a smith machine is terrible. Try front squats. Until I changed gyms this was all I could do. I found this video awhile back so I gave these a shot and found them do able. You can always do goblet squats or lunges or some other variation. Good luck
https://youtu.be/LuTUE-gI39Q
X2 on front squats
Thanks or the tip brother! Definitely gonna check that out
Fkn planet fitness! I do em on it but don’t go real heavy, at most il do 275
Lol fkn planet fitness is right. Unfortunately my only option at the moment.
Yup. Don't do then on Smith. Fucked up my knees an low back years ago try to use that stupid piece of equipment for squats. IMO only thing its good for is shrugs and maybe partial deadlifts.