squatting with the smith machine

  1. New Member
    JHENDRY412's Avatar
    Stats
    5'10"  170 lbs.
    Join Date
    Jun 2012
    Posts
    2
    Rep Power
    32
    Level
    2
    Lv. Percent
    1.33%

    squatting with the smith machine


    Hi everyone , I am a new subscriber . My question is this : I do not have a squat rack but i do have a very nice smith machine . I have been doing only front squats and lunges for legs along with dead lifts but am limited with weight on the frint squats . I need to know if there is a good way to do back squats on the smith that does not hurt my lower back . I mean foot position or any other tricks to eleiminate the risk of back injury . Keep in mind I am in my 60's but no beginner . Thanks

  2. Elite Member
    hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    9,644
    Rep Power
    2788153
    Level
    79
    Lv. Percent
    43.33%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Keepin your feet in front of your body, basically using the weight of the bar to keep you stable. I usually will do splits and light squats, ass to the floor style
    LG Sciences forum representative
    www.lgsciences.com
    http://anabolicminds.com/forum/company-promotions/249846-lg-sciences-would.html
  3. New Member
    JHENDRY412's Avatar
    Stats
    5'10"  170 lbs.
    Join Date
    Jun 2012
    Posts
    2
    Rep Power
    32
    Level
    2
    Lv. Percent
    1.33%

    Thanks , so you are saying heavy squats are too much of a risk ? Split squats are basically one legged squats with the other leg planted on a bench behind you ?
    •   
       

  4. Senior Member
    mountainman33's Avatar
    Stats
    6'1"  201 lbs.
    Join Date
    Nov 2012
    Age
    36
    Posts
    2,386
    Rep Power
    1009918
    Level
    54
    Lv. Percent
    14.06%
    Achievements Activity ProPosting Pro

    Feet out front is a good way to mimic hack squats. It's a good quad and glute developer, and can help some with strength.
  5. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115628
    Level
    38
    Lv. Percent
    48.14%
    Achievements Activity ProPosting Pro

    One of the problems with machines per se, is that you have a dictated bar path and not a natural one. Most free weight exercises will not have the bar path going straight up and down. There is an "s" type curve to many free weight lifts. Also, one can feel they may be safe from an injury just because it is a machine, but at times people tend to squirm or move or twist their bodies/spines in poor ways *under loads in order to complete a desired number of reps, so the form fails and a strain can ensue.
    That all said, if one is careful not to use loads that are too heavy and ROMS that have the body trying to compensate for the limiting path, it is probably okay to use at least for some exercises. I am probably more free weight bias, so take that for what it is worth.
  6. Senior Member
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,393
    Rep Power
    466001
    Level
    44
    Lv. Percent
    18.32%
    Achievements Activity ProPosting Pro

    as everyone else already said, you have to mimic hack squats with the smith machine. and make sure when you log the weight, you dont add the 45lbs that the bar is supposed to weigh. smiths counter weighthe bar so its like 1lb
  7. New Member
    laess92's Avatar
    Join Date
    Sep 2013
    Posts
    9
    Rep Power
    20
    Level
    2
    Lv. Percent
    64.68%

    I have the same issue. I work out at a gym that only has smith machines. I put a bench underneath me and do box squats . Feet out a little ahead of you and your back stays straight as you lower to a seated position 90 degree bend in knees slow down as your butt it about to hit and when it touches don't unload the weight just go back up.
  8. New Member
    Legacykid's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Feb 2009
    Posts
    327
    Rep Power
    10349
    Level
    15
    Lv. Percent
    83.98%

    Quote Originally Posted by JHENDRY412 View Post
    Hi everyone , I am a new subscriber . My question is this : I do not have a squat rack but i do have a very nice smith machine . I have been doing only front squats and lunges for legs along with dead lifts but am limited with weight on the frint squats . I need to know if there is a good way to do back squats on the smith that does not hurt my lower back . I mean foot position or any other tricks to eleiminate the risk of back injury . Keep in mind I am in my 60's but no beginner . Thanks
    What are your goals exactly? I do not like the smith machine for anything at all, i do not see any functionality in using one. Ive personally worked with clients that have been in there late 60-70 with knee replacements (postPT) and have them start with air squats working there way up. i think the most important thing for anyone is functionality, you being in your 60s ( much respect) should always work towards function.

    do you have DB or KB or anything else to use as a substitute?
  

  
 

Similar Forum Threads

  1. Lower back pain on squats..only on smith machine
    By JoeySon in forum Training Forum
    Replies: 15
    Last Post: 08-20-2012, 04:24 PM
  2. using the Smith Machine to finish off a muscle?
    By suncloud in forum Exercise Science
    Replies: 8
    Last Post: 07-30-2009, 12:48 PM
  3. Replies: 19
    Last Post: 07-02-2008, 01:27 PM
  4. Shape and Tone Your Butt with the Jumping Squat
    By FemBot in forum Female Fitness
    Replies: 3
    Last Post: 03-09-2008, 10:51 PM
  5. I hate the smith machine
    By notwerby in forum Exercise Science
    Replies: 21
    Last Post: 02-26-2006, 07:46 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in