Forced to Smith Machine Help!

[sed266]

So usually when I come home for the summer I would rejoin this gym that was $50 a month but recently joined this new one that is $20 a month. I had to due to moey problems. They have everything I need except a free weight squat rack! All the squat rack they have are assisted so I can't do anything with a barbell unless it's assisted other than bench. They have a hip sled though. Would doing all these assisted exercises hurt my progress of previously doing it with the barbell itself without machine assistance?

 

[DLD]

I would think it would give you better form and this should bring better gains.

 

[Girth Hammer]

One thing that I realize is your hip power and core control your squat power. On a Smith this is taken out of the movement cause you are forced to go straight up and down. On a normal squat you will push your glutes/hips backward and generate more power this way. You can not do that on a smith but don't let that stop you from getting a killer workout.

I was stuck with a $100 home gym set-up for a year and made decent gains. Always think of how to get the most out of each workout and gains will follow.

 

[sed266]

You're right girth hammer. Free weights work those small muscles that machines cannot target. Smith machines take that away. But I guess I can live with this for 3 months until I go back to school where they have everything I need.

 

[REDZULU2003]

Smith Machines are really good and I have one in my home gym. They have the added advantage of safety over free weights when lifting heavy. The squat done on the SM will be different than free weights because your in an artificial space or zone of movement and cant modify it as you move, like in free weights so you 'may' be at higher risk of getting slight injuries from the strict posture, otherwise they are really good regardless of what people say.

 

[pest]

Simple solution.

You want, and need, the full range of motion and stabilization you can only get by squatting freely. If you want to have a nice looking body then just stick with machines. But since you voice this concern I assume you want something more functional, you want strength and core strength.

Well you're in luck my fren! Just like smith machines were invented to strip out a good portion of the work, so too were squat racks. That's a bit of an exaggeration. Anyway.

Front squats (back squats are for weak people and cheaters! haha). So you can clean the bar and front squat or you can use the bench racks to pick up the bar in the racking position. Be warned, you will become addicted to front squats.

Another option would be to stand in front of a bench with your back to it. Raise one of your legs behind you and place your instep on the bench. From there do a 'one legged' squat. You can hold dumb bells. This is a great exercise because it is unilateral.

Also, there are a whole range of o lifts that you can do that will improve your over all performance and enjoyment in the gym. Obviously with these lifts you wont lift the same max weight but you will develop more functional strength than the back squat.

 

[Girth Hammer]

rofl How dare you put down back squat! Best lift after deads.

I'm 153lbs. and I got 445 X 7 reps last week. These are ass to the ground squats! I fell sick after each set, my glutes & hams are fried & I can't walk for 5-10 min. after each set.

Back squats are great!!

 

[REDZULU2003]

Very nice lift

 

[pest]

Back squats are great. I just believe they are a lift for beginners who should graduate onto front squats and overhead squats as they gradually move towards more compound and complex exercises. But I understand that loads of people just want to look good or be slightly fitter or healthier, that athletic performance isn't something they worry about. For me, if you are doing back squats and you aren't a competitive PLer then why not work towards front squats?

Great lift by the way!!!

 

[Girth Hammer]

I understand what you mean. I was just joking with you.

Thanks on the compliment on the lift. I got legs today at the gym. Legs, If I reach a new milestone I will post it in my progress thread. From dieting down for my show my strentgh will go down at some point so I'm busting my ass to see how high I can get before it goes on a decline.