Free Squat Vs Smith Squat

  1. New Member
    goleafsgo1216's Avatar
    Stats
    6'2"  198 lbs.
    Join Date
    Apr 2009
    Age
    24
    Posts
    31
    Rep Power
    83
    Level
    5
    Lv. Percent
    36.71%

    Free Squat Vs Smith Squat


    I can only do free bar squats when i'm working out with buddies, but they can't always make it, when i squat on the smith machine just how much efficiency am i losing?

  2. NutraPlanet NinjaMonkey Rep
    Steveoph's Avatar
    Stats
    6'0"   lbs.
    Join Date
    Jan 2007
    Posts
    12,524
    Rep Power
    41245
    Level
    67
    Lv. Percent
    41.19%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Lower the weight and just do free weight squats with proper form. Leave the ego at the door Try some good ass to grass squats.
  3. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    29
    Posts
    7,851
    Rep Power
    11114
    Level
    57
    Lv. Percent
    25.53%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Why can't you free squat w/o friends? If you've got a rack to work with just do it. Worst case scenario, it's too heavy and you go down a little below parallel and the bar is resting on the lower arms.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
    •   
       

  4. Elite Member
    Zero V's Avatar
    Stats
    5'10"  163 lbs.
    Join Date
    May 2008
    Age
    27
    Posts
    6,286
    Rep Power
    7013
    Level
    52
    Lv. Percent
    27.22%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by SilentBob187 View Post
    Why can't you free squat w/o friends? If you've got a rack to work with just do it. Worst case scenario, it's too heavy and you go down a little below parallel and the bar is resting on the lower arms.
    besides...when your squatting massive weight, I have noticed 1 buddy cant really do much to help lol. At least not for me, its best just to lower it to the arms, and load off the weight.
  5. New Member
    goleafsgo1216's Avatar
    Stats
    6'2"  198 lbs.
    Join Date
    Apr 2009
    Age
    24
    Posts
    31
    Rep Power
    83
    Level
    5
    Lv. Percent
    36.71%

    haha, well the thing is, i go to a small gym, we don't have a squat rack, just a dip stand, so we put the bar on it, and its awful tight to get in and out of, so if i go heavy at all its really hard to get it back in once your legs are a little rubbery
  6. Elite Member
    GeekPoop's Avatar
    Stats
    6'0"  232 lbs.
    Join Date
    Feb 2009
    Age
    27
    Posts
    5,263
    Rep Power
    234819
    Level
    51
    Lv. Percent
    92.13%
    Achievements Activity ProPosting ProPosting Authority

    Oh jeez, that must suck using a dip post as a squat rack ;( Smith squats are real hard on my knees, I quit doing them
    Serious Nutrition Solutions
  7. New Member
    goleafsgo1216's Avatar
    Stats
    6'2"  198 lbs.
    Join Date
    Apr 2009
    Age
    24
    Posts
    31
    Rep Power
    83
    Level
    5
    Lv. Percent
    36.71%

    haha yea i have to bend down and sliiiiide my neck in, hard on your knees eh?.. i think i might just lower the weight when i have no spotters, sounds like the best idea
  8. Senior Member
    brownstown89's Avatar
    Stats
    5'10"  170 lbs.
    Join Date
    Jan 2009
    Posts
    2,029
    Rep Power
    1092
    Level
    32
    Lv. Percent
    86.57%
    Achievements Activity ProPosting Pro

    i use smith on front squats works way better then front squat with barbell
  9. Enologist/Brewmaster/Damn good guy
    dg806's Avatar
    Stats
    5'9"  200 lbs.
    Join Date
    Oct 2002
    Age
    50
    Posts
    2,346
    Rep Power
    1320
    Level
    35
    Lv. Percent
    41.84%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Steveoph View Post
    Lower the weight and just do free weight squats with proper form. Leave the ego at the door Try some good ass to grass squats.
    Absolutely agree. Smith machine puts you in an unnatural plane. Your center of gravity is off. Stick to barbell squats. Just lower the weight to something you are comfortable with~!
  10. Professional Member
    pmiller383's Avatar
    Stats
    5'10"  235 lbs.
    Join Date
    Sep 2007
    Age
    28
    Posts
    4,005
    Rep Power
    2669
    Level
    43
    Lv. Percent
    75.22%
    Achievements Activity ProPosting Pro

    Google Zercher Squats.
  11. Senior Member
    msucurt's Avatar
    Stats
    5'11"  185 lbs.
    Join Date
    Apr 2005
    Age
    40
    Posts
    1,514
    Rep Power
    1797
    Level
    29
    Lv. Percent
    7.13%
    Achievements Posting Pro

    If anything do your free squats, but try and add another compound movement with it (i.e. bb lunges or stepups , front squats , hack squats, leg press)
  12. Diamond Member
    AZMIDLYF's Avatar
    Stats
    6'0"  215 lbs.
    Join Date
    Apr 2008
    Age
    55
    Posts
    14,701
    Rep Power
    4768591
    Level
    91
    Lv. Percent
    63.5%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting AuthorityPosting Veteran

    Zerchers are awesome Pmill!!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  13. Senior Member
    Red Dog's Avatar
    Stats
    5'9"  180 lbs.
    Join Date
    Jun 2007
    Posts
    1,165
    Rep Power
    39387
    Level
    27
    Lv. Percent
    59.15%
    Achievements Posting Pro

    Smith Machine Squats just feel like standing Leg Presses to me
  14. New Member
    goleafsgo1216's Avatar
    Stats
    6'2"  198 lbs.
    Join Date
    Apr 2009
    Age
    24
    Posts
    31
    Rep Power
    83
    Level
    5
    Lv. Percent
    36.71%

    ok, maybe i'll giver zercher squats a go, i can just set them on the bench rack..
  15. New Member
    rankbull's Avatar
    Stats
    6'0"  186 lbs.
    Join Date
    Feb 2009
    Posts
    317
    Rep Power
    241
    Level
    14
    Lv. Percent
    98.77%

    Quote Originally Posted by pmiller383 View Post
    Google Zercher Squats.
    dayummm those look badass. i'll keep those in mind for next leg day
    EatTrainSleepEatTrainSleepEatT rainSleepEatTrainSleepEatTrain SleepEatTrainSleepEatTrainSlee pEatTrainSleepEatTrainSleepEat TrainSleepEatTrainSleepEatTrai nSleepEatTrainSleep
  16. Diamond Member
    AZMIDLYF's Avatar
    Stats
    6'0"  215 lbs.
    Join Date
    Apr 2008
    Age
    55
    Posts
    14,701
    Rep Power
    4768591
    Level
    91
    Lv. Percent
    63.5%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting AuthorityPosting Veteran

    I always imagine the strongman competitions where they pick up the huge rocks when doing them.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  17. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.29%

    Do real squats, just back off the weight and get some work in.

    Something to think of is why are you supporting a gym that doesn't support your strength training? Find another gym. I know it's not always easy, sometimes it's not the cheapest either, but reward those gyms that let you use chalk and have good strength training equipment with your hard earned dollars.
  18. New Member
    goleafsgo1216's Avatar
    Stats
    6'2"  198 lbs.
    Join Date
    Apr 2009
    Age
    24
    Posts
    31
    Rep Power
    83
    Level
    5
    Lv. Percent
    36.71%

    haha, well man in my town we only have two gyms, this one is very easy to go to for free, so i can't complaint oo much, it's small but never busy, yea ill just drop the weight, add in some leg press with it
  

  
 

Similar Forum Threads

  1. Split Squat and Single Leg Squat
    By athletor in forum Exercise Science
    Replies: 4
    Last Post: 01-06-2010, 12:30 PM
  2. 545 ATG Raw Squat
    By Jmaths in forum Powerlifting/Strongman
    Replies: 16
    Last Post: 10-29-2009, 10:30 PM
  3. how much less will a front squat be than a back squat be on average?
    By underdog13 in forum Powerlifting/Strongman
    Replies: 16
    Last Post: 04-11-2009, 08:11 PM
  4. 605 on the squat
    By BLACK747 in forum Workout Logs
    Replies: 2
    Last Post: 07-24-2007, 07:45 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