** Smith machine squats - Your kidding, right? **

[baseline_9]

So for years I have never done a single smith machine squat

No way! Im too hardcore to use the smith machine to squat

I bet you are aswell, rite?

Well you may want to drop the ego at the gym door and realise that you can seriously drill deep into ur quads with this user friendly movement


So tonight I decided that we were doing squats. On the smith machine!

Drop the weight boys and get deep!

Seriously my quads have never felt like this before. My tear drop has swolen up big time.


Take a should width stance (fairly narrow, about 12 inches apart), with ur heels directly below the bar (imagine hanging a plumb line off the bar, it should point to the midle of ur heel).

This foot placement will allow you to realy perform a deep squat. When I say deep im refering to the amound of bend in the leg.

Now squat slowly to a point where u are at least below paralell, almost rock bottom, now hold that position for half a second, use ur quads to stop you dead in that position. Now slowly push with ur heels up to almost lock out. Do not lock out!

Now i want you to imagine a piston. A piston is on a continuous path, it does not stop at the top, it is a smooth motion. This is the smooth motion i want you to use at the TOP of the rep.

Remember a dead stop just below rock bottom. This prevents you from spring boarding ur way up to the top.


Ok so now you have the basics down you can perform ur set to complete failure ( you can easily rest in the bottom position) then have ur training partner help you with forced negatives at the end of ur set.


And thats it. You are no longer a hardcore beast like the hard guys bouncing 4 plates out of the whole with knee wraps on.

But hey, ur quads are on fuking fire and twitching like nothing you have ever felt. So who cares!

[FireGuy]

Glad to see you are starting to think like a bodybuilder.

[stevey_6t9]

have u checked if u have a vagina?

just kidding. i love these to, especially Bulgarian split squats on the smith.

[baseline_9]

Glad to see you are starting to think like a bodybuilder.

Too rite. My quads r feeling it thismorning

have u checked if u have a vagina?

just kidding. i love these to, especially Bulgarian split squats on the smith.

LOL

I may do them next week in a skirt. Just to make the haters even more angry

[MuscleScience]

You know right is spelled wrong right?

Just kidding.

I hate smith machine squats. The un-natural motion and path of the machine always causes me to blow out a hip flexor or a groin muscle. Every single damn time, I only use it for shrugs and reverse pull ups.

[baseline_9]

You know right is spelled wrong right?

Just kidding.

I hate smith machine squats. The un-natural motion and path of the machine always causes me to blow out a hip flexor or a groin muscle. Every single damn time, I only use it for shrugs and reverse pull ups.

LOL i know, always spell it that way when posting, just a short hand habit

I used to only use the smith machine for those two exercises, now i will be adding these in

[Gucks]

ive used smith machine for months (ironicly i picked it up from a girl i trained with once, and no i do not make a habit of training with girls!:P). prefer it way ahead of stand, dont need 2 concentrate on balance so i go deep as i feel like. gets a bit of hate from vet's in th gym but i dont care as long as im growing!

[baseline_9]

BUMP

Did these again on monday and OMFG

So good!

[charcold]

I think I will try these tomorrow.

[marcus300]

You got a youtube of you in action base?

[Dukkit]

I always use the Smith for my Front Squats.

Takes some of the balance work out of it and lets me go deep and steady.

[BgMc31]

As a powerlifter and strongman competitor, I'm going to pretend I didn't see this thread! LOL!!!!!

[Standby]

hey base your vagina is showing...

lol im just kidding i switch from smith and free bar everyonce and awhile. if im alone its smith for sure

[BrutalRooster]

I find I can squat more on the smith machine- it felt a bit too easy and I thought I'd be getting a better workout doing regular bar squats. I will admit I was able to go lower but, can't I do the same thing by just using less weight and do a regular squat?

[baseline_9]

As a powerlifter and strongman competitor, I'm going to pretend I didn't see this thread! LOL!!!!!

As a powerlifter I would never see the need for you to do these

[baseline_9]

You got a youtube of you in action base?

This is part one of a drop set.

[marcus300]

Well done Base, you did it

[baseline_9]

My legs r seriously cramping up after just 2 sets of those squats LOL

May be partly because of the clen

[tballz]

I sometimes stick my legs completely together and in front of me about 6-12" while I lean back on the bar and go all the way down. Smith machine hack squat.

[MACHINE5150]

not getting why you couldn't do that with a regular barebell?? are you able to lean back a bit on the bar since it is locked in on the rail??

[charcold]

Because of balance would be my guess, your center of gravity would be way off, going that deep

[baseline_9]

not getting why you couldn't do that with a regular barebell?? are you able to lean back a bit on the bar since it is locked in on the rail??

Well if u dont get it you shuld look at the bio-mechanics of both movements and try it yourself.

This is a completly different exercise than reular back squats

Because of balance would be my guess, your center of gravity would be way off, going that deep

I put my feet right back and underneath me...

At the bottom of the movement my knees are out forward but the bar is still above my feet.

The whole point is that u can be off center of gravity tho, thats how you force the leg/knee join into such an open position.