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Smith Squats verse hack squats

JoePaul39

Well-known member
If one were going to pick either a smith squat or a hack squat to add to a routine for muscular hypertrophic as the goal which one would you choose? Which one is overall more beneficial to muscle growth? (I am aware squats with free weight bars are superior to both of these and already incorporate them into my training).
 
JoePaul39 said:
If one were going to pick either a smith squat or a hack squat to add to a routine for muscular hypertrophic as the goal which one would you choose? Which one is overall more beneficial to muscle growth? (I am aware squats with free weight bars are superior to both of these and already incorporate them into my training).
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Between those two add hack squats, in my opinion. I don’t do smith squats and this is why.
Don’t discount Bulgarian split squats with dumb bells. They will hammer your quads if you save them to the end of leg day.

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I hate smith machine squats. They’re an injury waiting to happen imo. VSquats are good, as somebody with blown discs, I feel like they’re a good substitute. I still can’t get super heavy with them.

So for this question, I’d say hack squats for sure.
 
I think smith squats can have their place if done right, meaning- don't do a regular back squat in them. If you take narrow, feet forward stance, they can definitely wreck your quads safely. You won't need to load it very much. However, I may not be inclined to use it as your "meat & potatoes" primary quad movement on them, and would lean towards the hack squat for that.

Short answer, choosing between the two: hack squat
 
JoePaul39 said:
Looks like it is unanimous for the hack squat!
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yeah the smith has it’s place, primarily with pressing movements but anything like squats where it’s not really a straight line movement- as much as we try to make it one, squats still aren’t- the smith just isn’t suited to do that safely.
 
JoePaul39 said:
Looks like it is unanimous for the hack squat!
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What would make you think a "Smith" machine is superior?
It is a fixed plane of motion
It does more harm than good for spinal compression
It can cause more tension on your knees

Does it have a purpose? Yeah, it can be great for some accessory lifts and getting a proper mind-muscle connection, but it should be a last resort if your primary goal is progressive overload.
 
The Solution said:
What would make you think a "Smith" machine is superior?
It is a fixed plane of motion
It does more harm than good for spinal compression
It can cause more tension on your knees

Does it have a purpose? Yeah, it can be great for some accessory lifts and getting a proper mind-muscle connection, but it should be a last resort if your primary goal is progressive overload.
Click to expand...

I never said the Smith was superior, getting input bro!
 
Throwing in what I do, for extra volume...

Single leg, leg press with a pause.

Less plates to load which is an added bonus....Pre quarantine I was up to 3 wheels each side ...almost back to that.
 
I'd skip both and do BSS. Nothing is going to hammer your quads and glutes like them, not to mention the unilateral leg focus to help with anything athletic.
 
I like the Smith Machine, I cant do Hack Squats because of knee pain the Smith Machine lets me put my feet a little further forward and I get a good workout.
 
Ok everyone, here is another one, what about hack squat verse leg press if you have to choose? The hack squat involves more muscles, but I think the leg press hits the quads better.
 
again Hack Squats kill my knees, leg press no problem !!
 
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