Smith machine or squat rack for squats?

[Phigment]

The last few weeks I have added squats to my leg routine. I had been conciously avoiding them for no real reason other than hating how hard an exercise they are, which is the same reason I am now doing them whole heartedly. I know if want to get bigger I have to bite the bullet and just do them. My question is whether I should be doing them on the smith machine as I have been or move to the peg squat rack?

[spywizard]

depends on how probable you are to an injury...
is your core strong?? if yes, then do the free, but only with 60=70% of your BW..

If there is a question..

use the smith for 4-6 weeks until you can do 150% of your BW for 20 reps 3-5 sets.

then move to the squat rack and continue training after the 6 weeks..

[Phigment]

use the smith for 4-6 weeks until you can do 150% of your BW for 20 reps 3-5 sets.

Thanks for the advice.

20 reps? Seems like a lot of reps for any exercise. Any reason why so many?

[HawaiianPride.]

The last few weeks I have added squats to my leg routine. I had been conciously avoiding them for no real reason other than hating how hard an exercise they are, which is the same reason I am now doing them whole heartedly. I know if want to get bigger I have to bite the bullet and just do them. My question is whether I should be doing them on the smith machine as I have been or move to the peg squat rack?

If you aren't susceptible to any prior injuries as stated earlier in the thread then stick to free weight.

Your stabilizer fibers/core will weaken if the smith is utilized with this movement including many others for that matter.

[FireGuy]

Thanks for the advice.

20 reps? Seems like a lot of reps for any exercise. Any reason why so many?

Cause it makes your legs grow.

[CFforged]

I would avoid the Smith Machine at all costs. If you have a weak core then all the more reason to do free standing weighted squats, just go slow and gradually build up in weight. If your core is the weakest link how else will you get it up to par?

[gbrice75]

depends on how probable you are to an injury...
is your core strong?? if yes, then do the free, but only with 60=70% of your BW..

If there is a question..

use the smith for 4-6 weeks until you can do 150% of your BW for 20 reps 3-5 sets.

then move to the squat rack and continue training after the 6 weeks..

Great advice.

[FireGuy]

I like to use the Smith now and then especially if I am expermenting with some different foot positions and stances but the Squat Rack is where it's at for building legs.

[BgMc31]

If you have terrible squat form, use the smith. I am usually anti smith machine since I'm a powerlifter, but I've seen idiots in the gym try to squat and f themselves up pretty bad. I actually agree with spy. Stick with the smith for a couple weeks until you develop some strength and learn to squat properly then go into free weights.

As for the 20 reppers, we strength athletes use those as a conditioning excersise. Never heard of that many reps building muscle.

[Camron]

It’s good that you have added squats for your leg routine, you have taken a good decision. I would suggest you to choose the squat rack for squat workouts. It will surely help you, and will give you great results in return. It will also make your squat workout session much smoother and will surely make you feel much better.

[Stephen73ta]

If you have terrible squat form, use the smith. I am usually anti smith machine since I'm a powerlifter, but I've seen idiots in the gym try to squat and f themselves up pretty bad. I actually agree with spy. Stick with the smith for a couple weeks until you develop some strength and learn to squat properly then go into free weights.

As for the 20 reppers, we strength athletes use those as a conditioning excersise. Never heard of that many reps building muscle.

I've never used that kind of rep range either and my legs grow like weeds.. usually a warm up set of 15 then 8,8,6,6,4

[zabster151]

do not waste your time in on smith anything they are for rehabilitation. not for serious weight training. first problem is that you do not work your stabilizer muscles. and second it can mess up form if your just learning. i say squat till u puke. weight you can do 3 sets-10 or 4sets -8 just barley get that last rep o yea keep the heals down head up chest out . box squat if you have to learn form

[The_Irish_Dave]

Smith machine is not the same at all. I would always advise to go into barbell squats. Sure it doesn't matter how strong you are even if you are just using the bar. Your legs develop quite fast. The muscles are really big and you'll notice it going up week after week for a good while. I'd use a powerrack always but that's me. It's a lot safer and you have more confidence with the pins set at a height. Just use the rack and push those reps out like there was a fire under your arse.

[growing1]

The smith machine is not just for rehabilitation. It is a machine that is used to focus directly on a specific part of the muscle. They help you to pinpoint what works and doesn't work with your foot positioning and also is good for someone who doesn't have a partner for heavy reps. I like to use the smith so that the majority of the weight is off the knee and focuses on the quad completely when the feet are positioned out in front of the knees farther than normal. I also like the regular rack though. It really depends on if you want your waist to get wide or stay slim from what I've learned. Heavy squats in the rack will tend to widen the waist and the smith machine if used properly wont have the same effects. I've known a lot of guys in the past who didn't do squats in a rack (or full dead lifts) just for this reason that were competing in bodybuilding. I'd start with the smith machine also to get your body use to the motion and a comfortable foot position for as long as you feel necessary. Then depending on your goals move over to the rack if you need to. If the smith works for you then fine too. It's always different strokes for different folks I've learned.

[FireGuy]

^^Agreed. Not saying the Smith Machine is as good as or better than squats but it can a very effective. To say it is only for rehab and not for serious weight training is incorrect. To speak against the Smith Machine yet advocate box squats is terrible advice in my opinion. Box squats are one of the worst exercises ever invented from a safety standpoint and are likely to have you doing rehab squats in the machine sooner or later.

[zabster151]

The smith machine is not just for rehabilitation. It is a machine that is used to focus directly on a specific part of the muscle. They help you to pinpoint what works and doesn't work with your foot positioning feet should be under shoulders or wide for iner thats it and also is good for someone who doesn't have a partner for heavy reps.heavy reps should not be done on a smith I like to use the smith so that the majority of the weight is off the knee and focuses on the quad completely when the feet are positioned out in front of the kneesbox squat for forme better in the long run farther than normal. I also like the regular rack though. It really depends on if you want your waist to get wide or stay slim from what I've learned. Heavy squats in the rack will tend to widen the waist and the smith machine if used properly wont have the same effects.legs respond better to high reps your waist will change regardless I've known a lot of guys in the past who didn't do squats in a rack (or full dead lifts)if your doing dead lifts on a smith machine thats just ridiculous just for this reason that were competing in bodybuilding. I'd start with the smith machine also to get your body use to the motion and a comfortable foot position for as long as you feel necessaryincorrect what will happen is you will do squats on smith and it will feel forign when you step into the rack . Then depending on your goals move over to the rack if you need to. If the smith works for you then fine too. It's always different strokes for different folks I've learned.

people who use smith machine do not work there stabilizer muscles its almost like a false sense of security. strong but not

look if you want to get good at squats lower the weight and do high reps get the form down. then increase weight and lower the reps for mass
and box squats are good for ppl working on for with light weight. i agree its not for heavy weight.

[growing1]

people who use smith machine do not work there stabilizer muscles its almost like a false sense of security. strong but not

look if you want to get good at squats lower the weight and do high reps get the form down. then increase weight and lower the reps for mass
and box squats are good for ppl working on for with light weight. i agree its not for heavy weight.

I would have to disagree with you on thins. People who use smith machines are using them to do specific things and hit specific areas. Squats are not the only routine that works stabilizer muscles in the knee...hell...riding a bike works stabilizer muscles so thats a weak argument for not using something as versatile as a smith machine. If you just don't like the smith machine then just say you don't like it. What if you want to hit the sweep on the outside of the quad? Are you going to do open rack squats with your feet close together just so you say you can or do it on a smith, kick out your feet some and so the movement is just at the knee vertically and and focus on the muscle your trying to expand? I'd do it on a smith machine. The quad is a huge muscle and just saying squat till you puke is not good advice to someone looking for many ways to increase mass in their legs. What if neither of them work for him and he gets blown on incline press? If anything I'd say incline press till you puke...lol

[nowaymang]

double post. woops

[nowaymang]

Squat rack 100%. Ditch the smith machine. Doesn't matter if your new to it just stick to bar/low weight till your form 100% then you'll be sweet, remember ass to grass, chest up and no curving in your back. Your feet should be angled out a bit too so your knee's come over them when you go down

[A010011000111]

neither... i suggest the leg press machine its biomechanical movement is fundamentally the same as a squat only w/o core activation, which can actually put more muscular effort into the legs... you end up lifting more weight on a leg press anyways

[Hitman Heimler]

Stick with free-weight squats, as most everyone has already mentioned, compound exercises are best. I personally never use the Smith, but if you were it should be done after free-weight squats.

[The_Irish_Dave]

Listen to nowaymang and hitman and that Irish fella I can't accept that box squats are one of the worst exercises from a safety point of view. You must be doing them wrong if that's the case that's all I say. They're one of the most fundamental leg exercises in powerlifting.

[nowaymang]

i don't understand why people do leg press but not squats... squats are one of the most beneficial exercises both in regards to powerlifting and bodybuilding....everyone.. i mean EVERYONE.. should have it in their routine... unless they have injuries of course

[FireGuy]

No one here is advocating not doing squats. They are my favorite exercise and I have lived in the squat rack for decades. Squats are by far the best exercise ever invented. My point was and still is that the Smith Machine can be very useful at times as well.

[MuscleScience]

Listen to nowaymang and hitman and that Irish fella I can't accept that box squats are one of the worst exercises from a safety point of view. You must be doing them wrong if that's the case that's all I say. They're one of the most fundamental leg exercises in powerlifting.

It's a very simply explaination as why box squat is one of the all time worst exercises. When the body is in the sitting position, the forces on the lumbar spine are doubled. That means the discs are being squashed as well as the boney structures and the ligaments holding the vertebra together. So in effect the load on the low back is doubled when still. Now couple this with the compressive impulse that happens when someone sits with a load across the shoulders and the forces involved are even higher. On top of that the force it takes to then move the weight from the sitting position to the standing position is high as well. To move a 400lbs weight, one has to create more than 400lbs of force to break the initial inertia and move upwards against gravity.

I'm not saying someone can't perform box squat safely and effectively. My point is that the risk vs benefit with this exercise is not worth it in my opinion. Other exercises can be performed much more safely and with a much lower risk for injury with nearly the same benefit.

[growing1]

No one here is advocating not doing squats. They are my favorite exercise and I have lived in the squat rack for decades. Squats are by far the best exercise ever invented. My point was and still is that the Smith Machine can be very useful at times as well.

Bump

[The_Irish_Dave]

You'd be surprised how much weight your spine can take in an upright position with no risk to it. I wouldn't worry about it. Sure they feel fine when I do them so I listen to my body. If they were doing any harm I would know and I wouldn't do them. I know I know what you're saying that you can do other "safer" exercises but you can say that for anything. Clean and jerk, snatch or lifting bloody atlas stones aren't the safest exercises in the world either. What is safe? I got repetitive strain from sitting at a bloody computer all day in my shoulder and never got any injuries from lifting weights.

[MuscleScience]

Actually you would be surprised how little something like the intervertebral disc can tolerate in certain anatomical positions. For example in a flexed position, some studies have shown as little as 11 kilograms of force (107 Newtons) can cause a disc injury with as little as 7* flexion.

[JDB3]

I always warm up in the box and go heavy on the smith....just feels right for me.